Heart-Healthy Scrambled Eggs with Spinach and Bell Peppers

Start your day on a wholesome note with Heart-Healthy Scrambled Eggs with Spinach and Bell Peppers—a vibrant, nutrient-packed breakfast bursting with flavor and color. This quick and easy recipe features fluffy eggs enriched with low-fat milk, sautéed onions, and a medley of fresh spinach, red, and green bell peppers, all cooked in heart-smart olive oil. Seasoned with a pinch of black pepper and salt and garnished with fresh parsley, these scrambled eggs are as delightful for your taste buds as they are kind to your heart. Ready in just 20 minutes, this dish is perfect for a busy morning or a light, nutritious dinner. Pair it with whole-grain toast or a serving of fresh fruit for a balanced, satisfying meal.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 4 eggs
• 2 cups fresh spinach
• 1 red bell pepper
• 1 green bell pepper
• 0.5 onion
• 1 tablespoon olive oil
• 2 tablespoons low-fat milk
• 0.25 teaspoon black pepper
• 0.25 teaspoon salt
• 1 tablespoon fresh parsley

Directions

Step 1

Begin by thoroughly washing the fresh spinach leaves, red bell pepper, and green bell pepper under running water. Pat them dry with a clean kitchen towel or paper towel.

Step 2

Dice the red and green bell peppers into small bite-sized pieces. Finely chop half of the onion into small pieces as well.

Step 3

Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Once the oil is hot, add the chopped onion and sauté for 2 minutes until they start becoming translucent.

Step 4

Add the diced red and green bell peppers to the skillet with the onion, and sauté for another 3-4 minutes until they are softened.

Step 5

While the vegetables are cooking, crack 4 eggs into a bowl. Add 2 tablespoons of low-fat milk, 0.25 teaspoon of black pepper, and 0.25 teaspoon of salt. Whisk the mixture thoroughly until well combined and slightly frothy.

Step 6

Turn down the heat to low and add the fresh spinach to the skillet with the other vegetables. Stir gently until the spinach wilts, which should take about 1 minute.

Step 7

Pour the egg mixture into the skillet over the cooked vegetables. Allow it to sit for 10 seconds before gently stirring with a spatula.

Step 8

Continue to cook and stir the eggs gently until they are scrambled and just set. Be careful not to overcook as you want them to be soft and fluffy.

Step 9

Once done, remove the skillet from heat and garnish with finely chopped fresh parsley.

Step 10

Serve the heart-healthy scrambled eggs warm. They pair beautifully with whole-grain toast or a side of fresh fruit.

Nutrition Facts

Serving size	(639.9g)

Amount per serving	% Daily Value*
Calories	540.1

Total Fat 34.5g	0%
Saturated Fat 9.0g	0%
Polyunsaturated Fat 1.4g
Cholesterol 746.4mg	0%
Sodium 947.7mg	0%
Total Carbohydrate 25.5g	0%
Dietary Fiber 7.8g	0%
Total Sugars 12.8g
Protein 31.1g	0%

Vitamin D 176.6IU	0%
Calcium 249.3mg	0%
Iron 7.1mg	0%
Potassium 952.3mg	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: 57.8%

Protein: 23.2%

Carbs: 19.0%