Spinach & Mushroom Scrambled Eggs

GF V NF SF Sep 5, 2024

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Did you know that you can meal prep eggs? Yup, breakfast meal prep isn't reserved for just overnight oats or yogurt. This batch of food makes 4 servings, and is a good source of protein and vegetables in the morning

VEGGIES
- 1 tsp (5 g) Extra virgin olive oil
- 12 oz (340 g) White mushrooms
- 2 lb (907 g) Frozen spinach, thawed

SPICES
- 1 tbsp (10 g) Chili powder
- 1 tbsp (10 g) Paprika
- 1 tbsp (10 g) Garlic powder
- 1 tbsp (10 g) Onion powder
- 1 tsp (3 g) Cumin, ground
- 1 tsp (3 g) Black pepper, ground
- 1 tsp (6 g) Salt

EGGS
- 8 large (402 g) Egg
- 1 1/2 cup (360 g) Liquid egg whites

AT THE END
- 2 tbsp (30 g) Lemon juice
- 2 tbsp (30 g) Minced garlic
- 4 oz (113 g) Feta cheese

1. Preheat a 12" nonstick pan over medium heat with olive oil

2. Wash your mushrooms, and add to a food processor. Pulse, mix, and repeat until the mushrooms are finely chopped. Don't forget to stop and mix, or they'll be over-blended and watery. I like to use my food processor to finely chop my mushrooms as I don't like the texture of larger pieces, but you can use a knife and cutting board for larger chunks if you desire

3. Add mushrooms and spinach to your pan with all your spices - chili powder, paprika, garlic powder, onion powder, cumin, black pepper, and salt. Mix, cover, and cook over medium heat until the water has cooked out, about 10 minutes

4. Lower the burner to medium low, and take the pan off the heat. Add your eggs and egg whites, and combine together with a wooden spoon

5. Return the pan to the heat, and cook over medium low with frequent stirring until just fully cooked. Remove from heat, and mix in lemon juice and minced garlic

6. Divide your eggs into 4 containers, and top with each with 1/4 of your feta

7. To reheat, cover with a damp paper towel, and microwave on high for 2-3 minutes

https://www.poormanprotein.com/recipes/spinach-mushroom-scrambled-eggs

Servings: 4
Calories: 402
Protein: 39 g
Fat: 20 g
Carbs: 23 g
Fiber: 10 g

Description

Did you know that you can meal prep eggs? Yup, breakfast meal prep isn't reserved for just overnight oats or yogurt. This batch of food makes 4 servings, and is a good source of protein and vegetables in the morning

Time

Prep Time:

5 minutes

Cook Time:

20 minutes

Total Time:

25 minutes

Cost

Total Cost:

Cost per Serving:

$2.98

Ingredients

Serving(s)

Veggies

1 tsp Extra virgin olive oil
12 oz White mushrooms
2 lb Frozen spinach, thawed

Spices

1 tbsp Chili powder
1 tbsp Paprika
1 tbsp Garlic powder
1 tbsp Onion powder
1 tsp Cumin, ground
1 tsp Black pepper, ground
1 tsp Salt

Eggs

8 large Egg
1 1/2 cup Liquid egg whites

At the End

2 tbsp Lemon juice
2 tbsp Minced garlic
4 oz Feta cheese

Instructions

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1. Preheat a 12" nonstick pan over medium heat with olive oil
2. Wash your mushrooms, and add to a food processor. Pulse, mix, and repeat until the mushrooms are finely chopped. Don't forget to stop and mix, or they'll be over-blended and watery. I like to use my food processor to finely chop my mushrooms as I don't like the texture of larger pieces, but you can use a knife and cutting board for larger chunks if you desire

3. Add mushrooms and spinach to your pan with all your spices - chili powder, paprika, garlic powder, onion powder, cumin, black pepper, and salt. Mix, cover, and cook over medium heat until the water has cooked out, about 10 minutes

4. Lower the burner to medium low, and take the pan off the heat. Add your eggs and egg whites, and combine together with a wooden spoon
5. Return the pan to the heat, and cook over medium low with frequent stirring until just fully cooked. Remove from heat, and mix in lemon juice and minced garlic

6. Divide your eggs into 4 containers, and top with each with 1/4 of your feta
7. To reheat, cover with a damp paper towel, and microwave on high for 2-3 minutes

Nutrition Facts

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Servings: 4

Calories: 402

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Total Fat: 19.7g (25 %)

Saturated Fat: 7.4g (37 %)

Polyunsaturated Fat: 2.8g

Monounsaturated Fat: 6.0g

Cholesterol: 439mg (146 %)

Sodium: 1421mg (62 %)

Total Carbohydrate: 22.6g (8 %)

Fiber: 9.7g (35 %)

Net Carbs: 12.9g

Total Sugar: 4.5g

Protein: 38.9g (78 %)

------------------------------------------

Vitamin B12: 1.62mcg (68 %)

Vitamin D: 2.75mcg (14 %)

------------------------------------------

Calcium: 521mg (40 %)

Iron: 7.73mg (43 %)

Magnesium: 217mg (52 %)

Potassium: 1515mg (32 %)

------------------------------------------

Glycemic Index

:

28.1

Glycemic Load

:

6.7

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