Low Fat Stir-Fried Eggs

Light, fluffy, and brimming with subtle umami flavors, this Low Fat Stir-Fried Eggs recipe is the perfect balance of simplicity and nutrition. Whipped together in just 10 minutes, these eggs are infused with low-sodium soy sauce, a touch of garlic, and finished with a sprinkle of fresh scallions for a vibrant garnish. By using non-stick cooking spray instead of traditional oils, this dish keeps calories low without sacrificing taste. The gentle stir-frying technique ensures irresistibly tender, soft curds that make for a light yet satisfying meal. Whether enjoyed solo, atop whole grain toast, or alongside a medley of steamed vegetables, this protein-packed breakfast (or anytime meal) is quick, healthy, and full of flavor.

Nutriscore Rating: 72/100

Prep Time:5 mins

Cook Time:5 mins

Total Time:10 mins

Servings: 2

Ingredients

• 4 large Eggs
• 1 teaspoon Low-sodium soy sauce
• 1 clove Garlic, minced
• 2 stalks Scallions, chopped
• 1 second spray Non-stick cooking spray
• 2 tablespoons Water
• 0.25 teaspoon Black pepper

Directions

Step 1

Crack the eggs into a medium-sized bowl. Add the water, black pepper, and soy sauce to the eggs. Whisk until the mixture is well combined and frothy.

Step 2

Heat a non-stick skillet over medium heat and spray lightly with non-stick cooking spray. Ensure the entire surface is coated.

Step 3

Add the minced garlic to the skillet and stir for 30 seconds until fragrant, making sure not to burn it.

Step 4

Pour the egg mixture into the skillet. Allow it to sit undisturbed for about 10 seconds.

Step 5

Using a silicone spatula or wooden spoon, gently stir and fold the eggs, scraping the bottom of the pan as you go. This helps create soft, curd-like textures.

Step 6

Continue stirring and cooking for 1-2 minutes, or until the eggs are just set but still soft and slightly glossy. Avoid overcooking.

Step 7

Remove the skillet from heat and top the eggs with chopped scallions for freshness and added flavor.

Step 8

Serve immediately as a standalone dish or as a protein-packed topping for whole grain toast or steamed vegetables.

Nutrition Facts

Serving size	(268.4g)

Amount per serving	% Daily Value*
Calories	309.1

Total Fat 19.4g	0%
Saturated Fat 6.2g	0%
Polyunsaturated Fat 0g
Cholesterol 744mg	0%
Sodium 456.1mg	0%
Total Carbohydrate 5.3g	0%
Dietary Fiber 1.2g	0%
Total Sugars 1.6g
Protein 26.6g	0%

Vitamin D 164IU	0%
Calcium 157.6mg	0%
Iron 4.3mg	0%
Potassium 379.2mg	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: 35.2%

Carbs: 7.0%