Heart-Healthy Classic Ham and Egg Breakfast

Start your day the heart-healthy way with this vibrant spin on the classic ham and egg breakfast! Featuring fluffy scrambled egg whites cooked with tender baby spinach and sweet grape tomatoes, this dish is elevated with crispy low-sodium lean ham and creamy avocado-topped whole-grain toast. Using extra-virgin olive oil for a light sauté, this recipe keeps saturated fats in check while delivering rich flavor and essential nutrients. Ready in just 20 minutes, this quick and wholesome breakfast packs protein, fiber, and healthy fats—a perfect start for fueling your busy day. Whether you're looking for low-sodium breakfast ideas or a delicious way to incorporate more greens into your morning, this heart-healthy classic has you covered!

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 4 large egg whites
• 2 slices low-sodium lean ham
• 1 teaspoon extra-virgin olive oil
• 1 cup baby spinach
• 5 whole, halved grape tomatoes
• 2 slices whole grain bread
• 0.5 medium avocado
• 0.25 teaspoon fresh ground black pepper
• 0.125 teaspoon optional: salt

Directions

Step 1

In a small bowl, beat the egg whites lightly and set aside.

Step 2

Heat a non-stick skillet over medium heat and add the olive oil.

Step 3

Once the oil is hot, add the slices of low-sodium lean ham and cook for about 1-2 minutes on each side until slightly crispy. Remove and set aside on a plate.

Step 4

In the same skillet, add the halved grape tomatoes and cook for about 3 minutes until they start to soften.

Step 5

Add the baby spinach to the skillet with tomatoes and cook until wilted, about 2 minutes.

Step 6

Pour the egg whites into the skillet over the cooked spinach and tomatoes. Cook without stirring until eggs begin to set on the bottom, about 2 minutes.

Step 7

Using a spatula, gently stir the eggs to make large, soft curds. Continue cooking until thickened and no visible egg liquid remains, about 2 more minutes.

Step 8

Season the eggs with fresh ground black pepper and salt (if using) to taste. Turn off the heat.

Step 9

Meanwhile, toast the whole-grain bread slices until golden brown.

Step 10

Mash the avocado in a small bowl and spread evenly across the toasted bread slices.

Step 11

Serve the scrambled egg whites alongside the crispy ham and avocado toast on a plate and enjoy.

Nutrition Facts

Serving size	(503.8g)

Amount per serving	% Daily Value*
Calories	494.9

Total Fat 20.5g	0%
Saturated Fat 3.4g	0%
Polyunsaturated Fat 2.5g
Cholesterol 25mg	0%
Sodium 977.5mg	0%
Total Carbohydrate 44.1g	0%
Dietary Fiber 11.9g	0%
Total Sugars 9.9g
Protein 35.6g	0%

Vitamin D 0IU	0%
Calcium 127.3mg	0%
Iron 3.9mg	0%
Potassium 1231.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.7%

Protein: 28.3%

Carbs: 35.0%