These healthy scrambled eggs are super easy to make, high in protein (~13g per serving) and low in calories (~160 kcal per serving), making them perfect for a quick, nutritious breakfast. This recipe makes 6 servings, and once cooked, you can divide the eggs into individual containers for meal prep — store in the fridge for 4–5 days for grab-and-go breakfasts. Packed with vegetables and optional ham or bacon, these scrambled eggs are fluffy, flavorful, and ready whenever you are.
Ingredients (makes 6 servings)
- 12 large eggs
- 1/4 cup milk (dairy or plant-based)
- 1 cup spinach, chopped
- 1/2 cup red bell pepper, diced
- 1/2 cup zucchini, grated
- 1/4 cup onion, finely chopped
- 1/2 cup cooked ham or bacon, chopped (optional)
- Salt and pepper to taste
- 1/2 tsp garlic powder (optional)
- Non-stick cooking spray or 1 tsp olive oil
Instructions
- Crack all eggs into a large bowl, add milk, and whisk until smooth.
- Heat a large non-stick skillet over medium heat and spray with cooking spray or add olive oil.
- Add onion, bell pepper, zucchini, spinach, and ham/bacon. Sauté for 2–3 minutes until softened.
- Pour in eggs and cook, stirring gently, until soft scrambled and fully cooked. Do not overcook — the eggs should remain slightly creamy.
- Season with salt, pepper, and garlic powder.
- Let the scrambled eggs cool slightly, then divide evenly into airtight containers for meal prep.
Storage & Meal Prep Tips
- Keep in the fridge for up to 4–5 days.
- Reheat gently in the microwave or on the stove.
- Perfect for quick breakfasts or adding to wraps, sandwiches, or toast.
Nutrition (per serving, approx)
- Calories: 160 kcal
- Protein: 13g
- Carbs: 3g
- Fat: 10g
Tips & Variations
- Add fresh herbs like parsley or chives for extra flavor.
- Swap vegetables depending on what’s in season.
- Make it vegan by using scrambled tofu instead of eggs.
- Use low-fat milk to reduce calories if desired.
- Optional: sprinkle a little cheese on top when reheating for extra flavor.
Storage & Reheating Tips
- After cooking, divide scrambled eggs into individual airtight containers for easy grab-and-go breakfasts.
- Store in the fridge for 4–5 days.
- Reheat gently in the microwave for 30–60 seconds or on the stove over low heat to retain fluffiness.
- Optional: add a sprinkle of cheese or fresh herbs after reheating for extra flavor.
- Great for pairing with toast, wraps, or as a protein-packed addition to lunch bowls.
If you love high-protein egg recipes, you’ll also enjoy our Healthy Deviled Eggs Recipe — a perfect snack or party food that’s packed with protein and flavor!