Heart-Healthy Scrambled Eggs with Vegetables and Ham

Start your day the nutritious way with Heart-Healthy Scrambled Eggs with Vegetables and Ham, a flavorful and protein-packed breakfast that’s as wholesome as it is delicious. This quick and easy recipe swaps traditional whole eggs for fluffy egg whites, combined with vibrant veggies like red bell peppers, baby spinach, and mushrooms for a nutrient-dense boost. Low-sodium ham adds a savory touch without excess salt, while a hint of dried oregano and black pepper brings a delightful depth of flavor. Sautéed in heart-friendly olive oil, this satisfying dish is ready in just 20 minutes, making it perfect for busy mornings. Packed with lean protein, fiber, and antioxidants, it’s a guilt-free way to fuel your day while prioritizing your heart health.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 6 large egg whites
• 4 ounces low-sodium ham
• 0.5 medium red bell pepper
• 1 cup baby spinach
• 0.5 cup mushrooms
• 2 stalks green onions
• 1 tablespoon olive oil
• 0.25 teaspoon black pepper
• 0.25 teaspoon dried oregano
• 0.125 teaspoon salt

Directions

Step 1

Dice the low-sodium ham and set aside.

Step 2

Chop the red bell pepper into small pieces.

Step 3

Slice the mushrooms and chop the green onions.

Step 4

In a non-stick skillet, heat 1 tablespoon of olive oil over medium heat.

Step 5

Add the red bell pepper, mushrooms, and green onions to the skillet, and sauté for 3-4 minutes until the vegetables begin to soften.

Step 6

Add the ham pieces to the skillet and cook for an additional 2 minutes.

Step 7

Meanwhile, in a medium bowl, whisk together the egg whites with black pepper, dried oregano, and a pinch of salt.

Step 8

Add the baby spinach to the skillet and cook for 1 minute until wilted.

Step 9

Pour the egg white mixture into the skillet with the vegetables and ham.

Step 10

Let the mixture sit for about 1 minute, then gently stir with a spatula to scramble, until the eggs are cooked through, about 3 minutes.

Step 11

Serve hot and enjoy your heart-healthy breakfast!

Nutrition Facts

Serving size	(526.4g)

Amount per serving	% Daily Value*
Calories	486.7

Total Fat 23.2g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 56.7mg	0%
Sodium 1452.6mg	0%
Total Carbohydrate 17.6g	0%
Dietary Fiber 3.9g	0%
Total Sugars 7.3g
Protein 49.7g	0%

Vitamin D 0IU	0%
Calcium 84.2mg	0%
Iron 3.4mg	0%
Potassium 1183.4mg	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: 43.7%

Protein: 41.6%

Carbs: 14.7%