Egg White Cheese Scrambled Eggs with Spinach & Caramelized Onion
A Nutritious and Flavorful Egg Dish for Breakfast, Lunch, or Dinner
Eggs are a breakfast staple, but they can easily become a satisfying dish for any meal of the day. Among the most health-conscious ways to enjoy eggs is by using egg whites, which are rich in protein and low in fat. This recipe for Egg White Cheese Scrambled Eggs with Spinach & Caramelized Onion offers the perfect balance of creamy texture, savory flavor, and a nutritional boost from fresh spinach. The caramelized onions bring out a rich sweetness, complementing the savory egg whites and the smooth cheddar cheese. Itโs a wholesome and satisfying meal thatโs both light and delicious.
Cuisine: Continental
Course: World Breakfast
Diet: Eggetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Egg whites | 4 eggs |
| Onion | 1, thinly sliced |
| Spinach | 1/2 cup, tightly packed |
| Butter (Salted) | 1 tablespoon, plus extra |
| Cheddar cheese | 2 tablespoons, grated |
| Salt | To taste |
| Black pepper powder | To taste |
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Yield: 1-2 servings
Nutritional Information (Approximate)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 220 kcal |
| Protein | 18g |
| Fat | 16g |
| Carbohydrates | 6g |
| Fiber | 2g |
| Sodium | 350mg |
Instructions
-
Prepare the Vegetables:
Start by thinly slicing the onion. Wash the spinach leaves thoroughly and chop them into small pieces, making them easier to incorporate into the scrambled eggs. -
Caramelize the Onions:
In a skillet, melt 1 tablespoon of salted butter over medium heat. Add the thinly sliced onions to the pan and sautรฉ them, stirring occasionally. Continue cooking until the onions become golden brown and caramelized, which should take about 5-7 minutes. This step brings out the sweetness in the onions, enhancing the flavor of the dish. -
Cook the Spinach:
Once the onions are caramelized, add the chopped spinach to the skillet. Stir and cook until the spinach wilts and softens, about 2-3 minutes. The spinach will reduce in volume as it cooks down. -
Whisk the Egg Whites:
While the onions and spinach are cooking, crack the eggs and separate the whites into a bowl. Whisk the egg whites with a pinch of salt and a sprinkle of black pepper until the mixture becomes frothy. This will help create a light, airy texture in the scrambled eggs. -
Cook the Scrambled Eggs:
Pour the whisked egg whites into the skillet with the spinach and onions, lowering the heat to medium-low. Allow the eggs to settle for a few seconds, then gently stir and fold them with a spatula, moving the eggs from the edges of the pan toward the center. This method helps keep the eggs fluffy and light. Cook for about 30 seconds or until the eggs are fully cooked but still soft and moist. -
Add the Cheese:
Once the eggs are cooked, turn off the heat and immediately sprinkle the grated cheddar cheese over the top. The residual heat will melt the cheese, creating a creamy and flavorful finish. -
Serve:
Serve the Egg White Cheese Scrambled Eggs with Spinach & Caramelized Onion hot. Pair them with whole-grain toast or a side of your favorite smoothie, such as a refreshing Mango Tofu Smoothie, for a complete and balanced breakfast.
Tips for Perfect Scrambled Eggs:
- Donโt Overcook: Scrambled eggs should be soft and moist. Cooking them for too long can make them dry and rubbery, so keep an eye on the time and remove them from the heat when they are just set.
- Fluff Them Up: For light, fluffy scrambled eggs, stir gently and slowly. Avoid stirring too vigorously, as this can break the eggs into small curds.
- Customize the Cheese: While cheddar works beautifully in this recipe, feel free to experiment with other cheeses like feta, goat cheese, or mozzarella to add a different flavor profile.
This Egg White Cheese Scrambled Eggs with Spinach & Caramelized Onion recipe is a fantastic option for anyone looking to start their day with a nutritious yet flavorful dish. Packed with protein from the egg whites and added nutrients from spinach, itโs not only filling but also contributes to a healthy lifestyle. Whether you enjoy it for breakfast, lunch, or dinner, this recipe offers a savory and satisfying way to enjoy eggs in a lighter, more nutrient-dense form. Enjoy your wholesome meal and feel good about making choices that are both delicious and nutritious!
