Heart-Healthy Baked Scrambled Eggs
Start your day with a nutritious twist on a classic breakfast staple with these **Heart-Healthy Baked Scrambled Eggs**—an easy, flavorful, and guilt-free dish! Packed with protein-rich eggs and egg whites, vibrant veggies like spinach, red bell peppers, and onions, and seasoned lightly with olive oil, salt, and black pepper, this oven-baked recipe is perfect for a wholesome morning or a light lunch. By incorporating low-fat milk and skipping the frying pan, this dish delivers all the comforting fluffiness of scrambled eggs while keeping saturated fats in check. Ready in just 35 minutes and garnished with fresh parsley, these baked eggs provide a colorful, low-calorie option for anyone looking to support heart health without skimping on taste. Perfect for meal prep or serving at brunch, this recipe makes healthy eating a delightful experience!
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Ingredients
- 6 large Eggs
- 3 large Egg whites
- 1 cup (fresh, chopped) Spinach
- 0.5 cup (diced) Red bell pepper
- 0.25 cup (finely chopped) Onion
- 0.25 cup Low-fat milk
- 1 tablespoon Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons (chopped) Fresh parsley
Directions
Step 1
Preheat your oven to 350°F (175°C) and lightly grease a medium-sized baking dish with a little olive oil.
Step 2
In a large mixing bowl, whisk together the eggs and egg whites until they are fully combined and frothy.
Step 3
Stir in the low-fat milk, salt, and black pepper, mixing well to integrate all ingredients.
Step 4
In a medium skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and red bell pepper, sautéing for about 3 minutes until they are slightly tender.
Step 5
Add the chopped spinach to the skillet and cook for an additional 2 minutes, or until the spinach has wilted.
Step 6
Remove the skillet from the heat and let the vegetable mixture cool slightly before adding it to the egg mixture, ensuring even distribution.
Step 7
Pour the entire egg and vegetable mix into the prepared baking dish and spread it evenly.
Step 8
Bake in the preheated oven for 20 minutes or until the eggs are set and slightly golden on top.
Step 9
Remove from the oven, and let it rest for 5 minutes before cutting.
Step 10
Garnish with freshly chopped parsley before serving. Enjoy your heart-healthy meal!
Nutrition Facts
| Serving size | (621.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 692.3 |
| Total Fat 44.3g | 0% |
| Saturated Fat 12.4g | 0% |
| Polyunsaturated Fat 1.4g | |
| Cholesterol 1120.8mg | 0% |
| Sodium 1836.8mg | 0% |
| Total Carbohydrate 17.5g | 0% |
| Dietary Fiber 2.8g | 0% |
| Total Sugars 9.3g | |
| Protein 52.6g | 0% |
| Vitamin D 271.2IU | 0% |
| Calcium 295.3mg | 0% |
| Iron 6.7mg | 0% |
| Potassium 1004.0mg | 0% |
Source of Calories