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Low Calorie Breakfast: Egg White Scramble with Tomatoes Recipe

Name: Low Calorie Breakfast: Egg White Scramble with Tomatoes Recipe
Total time: 9 min
Yield: 140 g
Ingredients: egg whites 1 cup; tomatoes, diced 1 cup; baby spinach, fresh 1 cup; olive oil (for pan) 1 tsp; salt 0.25 tsp; black pepper 0.13 tsp

Egg whites and diced tomatoes scrambled together — clean, lean, and barely makes a dent in your daily calories. The simplest low calorie breakfast that works.

Cook 9 min Difficulty EASY 95 kcal

#vegetarian #diabetic friendly #bariatric friendly #low carb

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Ingredients

Main ingredients

egg whites 1 cup
tomatoes, diced 1 cup
baby spinach, fresh 1 cup

Seasonings/Sauce

olive oil (for pan) 1 tsp
salt 0.25 tsp
black pepper 0.13 tsp

Nutrition summary

Carbohydrates 6 g 25%

Protein 15 g 63%

Fat 1.5 g 12%

Serving size 140g

Cooking steps

1

Lightly coat a non-stick skillet with olive oil and heat over medium-low for 1 minute to ensure even pan coverage.
2

Add diced tomatoes to the skillet and sauté for 2-3 minutes, stirring occasionally, until just softened and releasing juices.
3

Add fresh baby spinach to the pan and cook for an additional minute, gently tossing it with the tomatoes until wilted.
4

Pour in the egg whites, distributing evenly, and let them sit undisturbed for 30 seconds, then gently fold and scramble with a silicone spatula while maintaining medium-low heat.
5

Continue stirring slowly until egg whites are just set, then immediately season with salt and black pepper, giving a final gentle toss before removing from heat to prevent overcooking.

Personalized Q&A

Q. What ingredient gives this Egg White Scramble its signature flavor and character?

Diced tomatoes are the key ingredient here, lending a fresh acidity and light sweetness that brighten the mild, clean flavor of the egg whites. The combination creates a lean and satisfying breakfast.

Q. How can I prevent my egg white scramble from becoming rubbery or overcooked?

Keep the skillet on medium-low heat and stir the egg whites gently as they set, removing the pan from the heat as soon as the eggs are almost firm. Egg whites cook quickly and can turn rubbery if left in the pan too long.

Q. What is the calorie and macronutrient breakdown per serving for this recipe?

Each 140g serving contains 95 kcal, with 15g protein (63% of calories), 6g carbohydrates (25%), and just 1.5g fat (12%). This makes it a highly protein-forward, low calorie breakfast.

Q. What’s the most important technique for texture in this recipe?

Gentle folding and not overcrowding the pan are crucial for a tender scramble. Stir lightly so the egg whites remain soft and don’t press out moisture, preserving a fluffy texture.

Low Calorie Breakfast: Egg White Scramble with Tomatoes Recipe

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