Home Food and Drinks Veggie Scrambled Eggs

Veggie Scrambled Eggs

Feb 15, 2024 comments off

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Need a healthy, easy and protein-rich breakfast idea that’s ready in 10 minutes or less? This fits the bill and is going to be the highlight of your morning routine. Customize this nutritious, low-carb breakfast with your favorite veggies!

a plate with veggie scrambled eggs, avocado, whole grain toast and berries on the side

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Table of contents

  • Why We Love Veggie Scrambled Eggs
  • Ingredients For Healthy Veggie Egg Scramble
  • How To Make Vegetable Scrambled Eggs
  • Variations To Try
  • Veggie Egg White Scramble
  • How To Serve and Serving Suggestions
  • FAQs for Veggie Scramble Eggs
  • Meal Prep, Make Ahead and Reheating

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Why We Love Veggie Scrambled Eggs

I get it, breakfast is not the most exciting part of the day- but that doesn’t mean we have to choke down the same boring standards like milk and cereal or toast and peanut butter every single day. This simple veggie scramble has been making an appearance more often than not on my breakfast plate lately and I love it!

Recipe Highlights

  • Making veggie scramble eggs is a great way to use up random veggies from the crisper
  • You can meal prep the vegetables to make this egg vegetable scramble even faster
  • Veggie eggs are high in protein and healthy fats
  • A healthy breakfast with scrambled eggs is low carb and no added sugar
  • Has fiber and slow carbs that keep you full longer– which means (unlike a sugary cereal) it keeps me full all the way until lunch!
  • Get a full veggie serving in at breakfast!

Love veggies and eggs? Try our Easy Veggie Quiche or Veggie Egg Cups next!

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Ingredients For Healthy Veggie Egg Scramble

the chopped vegetables, eggs and ingredients for the veggie scrambled eggs recipe
  • Extra-virgin olive oil: To saute the veggies and cook the eggs, start with heart-healthy olive oil or cooking oil of choice. You could also use butter which adds great taste.
  • Veggies: Chop up your favorite veggies. I recommend a blend of softer, quicker-cooking veggies such as zucchini, mushrooms, scallions or green onions and peppers. See more details in our Expert Tips below.
  • Eggs: This recipe serves two people so you’ll need four large eggs. Instead of whole eggs you can also use the equivalent amount of an eggwhite product or egg substitute like egg beaters.
  • Seasonings: You’ll need salt and pepper plus a pinch of Salt-free seasoning, such as Mrs. Dash. If desired this recipe can be made with less sodium by omitting the salt.
  • Parmesan cheese: For a little cheesy flavor- without a lot of extra fat and calories. Omit if you do not eat dairy, are on a low-sodium diet or are following the Whole30 diet.

How To Make Vegetable Scrambled Eggs

They key to how to make an egg scramble with vegetables is to have your ingredients prepped before you start cooking. Once the veggies are softened, it will only take a matter of seconds to scramble the eggs.

saute the chopped vegetables first. While the vegetables are cooking beat the eggs and seasonings in a bowl

Step 1: Saute Vegetables

Start with a good non-stick skillet and add the oil (or butter) and set over medium-high heat. We have tested this in a large skillet but a medium or small nonstick skillet will work too. Add your diced veggies and cook, stirring often until they are tender and browned in spots. This takes 2 to 4 minutes. If using fresh spinach or greens, add them in the last 30 seconds of sauteeing just to wilt.

Note: To use harder veggies (like root vegetables) you can steam them briefly. After giving them a minute or two to saute, add a couple tablespoons of water, cover the skillet and let steam for up to three minutes to fully soften.

Step 2: Beat Eggs and Seasonings

Meanwhile, beat eggs with salt, black pepper and salt-free seasoning in a bowl until thoroughly combined. You can use a for or whisk to do this. I like to use a mixing bowl for this step so that the eggs don’t slosh out of the bowl.

scramble the eggs with the veggies, finish with parm on top

Step 3: Scramble Eggs with Vegetables

Gently pour the scrambled eggs over the sauteed veggies. Cook, gently folding the eggs back with a spatula and allowing the uncooked eggs to flow onto the surface of the skillet. For the best texture don’t overstir. Once the scrambled eggs and vegetables are mostly set up, stir less frequently to allow larger chunks of the egg to form nice big curds. Cook until the egg is no longer wet-looking. This will take about 1 or 2 minutes. 

Step 4: Top with Parmesan

Remove the vegetable scrambled eggs from the heat and sprinkle with Parmesan before serving.

the scrambled eggs in the non-stick skillet

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Variations To Try

  • Repurpose your leftovers: Use leftover roasted mixed veggies instead of sauteeing raw veggies. Try roasted Brussels sprouts, roasted broccoli or roasted carrots and onions.
  • Pesto: Add a dollop of Kale Pesto or classic Basil Pesto in the last few seconds of scrambling the eggs.
  • Meat: Add bacon, sausage or leftover ham to up the protein and make into a meat and veggie scramble
  • Burrito: Add these vegetarian scrambled eggs to a breakfast burrito with shredded cheese, salsa and cilantro

Best Vegetables For Scrambled Eggs:

chopped veggies and baby spinach on a cutting board

For this recipe, we used a blend of different veggies including diced zucchini, mushrooms, scallions and bell peppers. But there are many others:

  • Greens: Quick cooking leafy greens such as spinach, baby kale and Swiss chard
  • Summer squash: patty pan, zucchini, yellow squash and other soft
  • Peppers: Any bell pepper would be great in this, or add a slightly spicy chile pepper (like poblano) for a spicy twist
  • Onions: Scallion, green onion, red onion or regular diced onion would be great in your veggie blend
  • Brassicas: Broccoli, cauliflower and other similar veggies like broccolini and Romanesco all work, make sure to chop fine so they cook quickly. Shaved Brussels sprouts also work
  • Hard Veggies and Root Veggies: If using a harder veggies, like carrots or sweet potato you can chop them finely or and see our recipe note to steam them to soften.
  • Avocado: You can also add avocado, but don’t add it to the uncooked egg mixture, instead wait and do so after it comes off the heat
  • Mushrooms: We love mushrooms in this vegetable egg scramble, and leftovers from this sauteed portobello mushroom recipe would be awesome in this!
  • Tomatoes: Cherry tomatoes or diced tomatoes can be added in the last 30 seconds of scrambling. They also make a nice topping option.
  • Frozen Veggies: We love frozen veggies in a breakfast scramble on busy mornings because there is no chopping involved! Just make sure they are thawed and any liquid is drained away. Since frozen vegetables are essentially already tender, just heat them in the oil for 30 seconds or so before adding the egg.

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Veggie Egg White Scramble

To limit the cholesterol, fat and calories, some or all of the whole eggs can be replaced with egg whites.

  • Egg Beaters: You can use 1 cup of liquid egg whites in place of the whole eggs in this recipe. There are several national brands of refrigerated liquid eggwhites such as Egg Beaters, Bob Evans and Organic Valley. Regional and grocery brands are also available. Follow package guidelines for subbing for regular eggs (usually about 1/4 cup per large egg.)
  • Egg Whites: You can also sub in separated egg whites in place of some or all of the eggs. Use two whites per whole egg.
  • Use half whites: If you do not care for the texture or taste of egg whites, you may enjoy using half the mix using whole and half whites. For example, use four whites and two whole eggs and save about 55 calories and 200 mg of dietary cholesterol per serving.
  • Non Stick: Eggwhites tend to stick more than fresh whole eggs, so it is important to use a non-stick skillet that is not damaged or worn out. Use a heat proof rubber spatula, or silicone spatula to stir.
  • Stirring: Egg whites take a little while to set up and will seem very runny at first, but once they start to set, do not over stir or they will break down into tiny pieces.

How To Serve and Serving Suggestions

This veggie breakfast is great with whole grain toast, stuffed into a pita, piled on an English muffin or paired with a savory muffin. Here are some more suggestions:

  • Keep it low carb and serve with Canadian bacon, chicken apple sausage or your favorite breakfast Veggie Sausage.
  • Pile fresh fruit salad, sliced melon, berries or seasonal fruit on the side.
  • Top with your favorite hot sauce, top with pico de Gallo or guacamole or sliced avocado.
  • Fold inside our whole-wheat crepes and crisp them up in a skillet.
  • Serve with ranchero sauce or hollandaise or another brunch sauce!

FAQs for Veggie Scramble Eggs

Are scrambled eggs healthy?

Check with your doctor or registered dietitian to see if scrambled eggs are a good fit for your diet.

How many calories are in one scrambled egg?

One large egg contains 70 calories. Most scrambled eggs are cooked in butter, or oil, and contain milk or cream adding 50 to 100 calories totaling about 120 to 170 per egg or 240 to 340 per two egg serving. This veggie scrambled egg recipe has two eggs per serving and comes in at 243 calories.

Meal Prep, Make Ahead and Reheating

  • Meal prep: You can chop the veggies up to four days in advance. Keep in an airtight container in the refrigerator. Saute the veggies up to three days in advance.
  • Leftovers: Keep leftovers in a resealable container in the refrigerator for two days.
  • Reheating: Place leftover scrambled eggs in a microwave-safe bowl. Cover with parchment and microwave on high for 1 minute per serving or until steaming hot.

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a white plate with scrambled eggs, toast and avocado

Veggie Scrambled Eggs

★★★★★

5 from 1 review


  • Author:     Katie Webster

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Description

Need a healthy, easy and protein-rich breakfast idea that’s ready in 10 minutes or less? This fits the bill and is going to be the highlight of your morning routine. Customize this nutritious, low-carb breakfast with your favorite veggies!

Ingredients

  • 2 teaspoons extra-virgin olive oil or cooking oil of choice
  • 1 cup diced mixed veggies such as zucchini, mushrooms, scallions and peppers*
  • 4 large eggs, lightly beaten
  • 1/8 teaspoon salt or to taste
  • Freshly ground pepper to taste
  • Pinch of Salt-free seasoning, such as Mrs. Dash
  • 3 tablespoon Parmesan cheese


Instructions

  1. Heat oil in a large non-stick skillet over medium-high heat. Add veggies and cook, stirring often until softened and browned in spots, 2 to 4 minutes. 
  2. Meanwhile, beat eggs, salt, pepper and salt-free seasoning in a small mixing bowl until combined.
  3. Pour eggs over the veggies. Cook, gently folding the eggs back with a spatula and allowing the uncooked eggs to flow onto the surface of the skillet. Once the eggs are mostly set-up stir less frequently to allow larger chunks of egg to form curds. Cook until it is no longer wet-looking, 1 to 2 minutes total. 
  4. Remove from the heat and sprinkle with Parmesan before serving.

Notes

Ingredient Note: We choose a blend of quicker-cooking veggies for this recipe. If you choose hard vegetables, such as root vegetables, you will want to soften them by steaming them briefly. After sautéing them in step 1, add 2 tablespoons water and cover the skillet with a well-fitting lid. Let the veggies steam until they are starting to soften, about 1 ½ to 3 minutes. Remove the lid and continue with the recipe as directed. 

Nutrition

  • Serving Size: 1 cup
  • Calories: 243
  • Sugar: 0 g
  • Fat: 16 g
  • Saturated Fat: 5 g
  • Carbohydrates: 7 g
  • Protein: 16 g

Keywords: vegetarian egg scramble, vegetable egg scramble,veggie scramble eggs, veggie scrambled eggs, vegetable scrambled eggs, vegetable scramble eggs, scrambled eggs with veggies, scrambled eggs with vegetables

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Original source: https://www.healthyseasonalrecipes.com/veggie-scrambled-eggs/

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