Healthy scrambled egg whites with flax seeds, Spinach and Nutmeg. This is the ultimate easy to make post work out breakfast recipe. All done in the microwave!
This healthy scrambled egg whites with flax seeds, spinach and nutmeg is perfect to eat after a good gym workout.
It's quick, easy and filling.
I make this in my microwave because I'm usually really hungry when I get back from the gym and want something healthy and nutritious to eat quickly.
And scrambed egg whites are full of all the nutrition and goodness that you need after a workout!
You can also make this on your stove top too. And I've included instructions in the FAQ's below for that.
This recipe was originally posted in February 2014 but has since been updated with process pictures and much more information.
Eggs are high in protein and the perfect post-workout meal.
Working out at the gym can build up quite an appetite.
So a good post-workout meal can help to aid muscle recovery and stimulate the growth of new muscles.
Eggs contain protein and are quick to cook.
They are the perfect food to help deliver a protein boost and do not contain unnecessary additives.
I add flax seeds and sesame seeds to my scambled egg whites and serve them on a bed of wilted spinach with slices of tomato.
I'm a morning gym person so I have this for breakfast. It takes 5 minutes to prep and 5 minutes to cook.
You could of course have this simple recipe at any time of the day. Depending on when you have your own gym workout.
This recipe is easily customizable too.
You don't have to serve it with spinach and sliced tomato as I do. You could easily serve it on some nice wholemeal toast instead.
This scrambled egg whites with flax seeds, spinach and nutmeg is one of the simplest post workout breakfasts I know. Hope you enjoy it!
Jump to:
- What Are Scrambed Egg Whites?
- Why You Will Love Scrambled Egg Whites
- Ingredients
- How To Make Healthy Scrambled Egg Whites With Flax Seeds, Spinach and Nutmeg
- Equipment
- FAQ's
- Other Popular Healthy Egg Recipes You Might Also Like
- 📋 Healthy Scrambled Egg Whites With Flax Seeds, Spinach And Nutmeg Recipe
- Nutrition Label
- Rate The Recipe
What Are Scrambed Egg Whites?
- Scrambed egg whites are the cooked soft whites of eggs
- They can be flavoured with flax seeds, sesame seeds, salt and pepper
- They are low in calories at just 200 calories per serving
- Served with spinach and tomatoes they make a compete meal
- You can easily customise them with different flavours like dried herbs and garlic and / or perhaps serve them with some toast
- As a weekend breakfast / brunch treat why not serve on avocado toast with some bacon and / or sprinkle some parmesan cheese over
Why You Will Love Scrambled Egg Whites
- Easy and quick to make - ideal for busy mornings
- High in protein
- Only takes 5 minutes to prep and 5 minutes to cook
- It's the perfect post-workout meal
- A great healthy breakfast
Ingredients
- Spinach leaves - you could use kale instead or boy choy.
- Eggs
- No Fat Greek Yogurt
- Salt And Freshly Grated Black Pepper
- Nutmeg
- Flax Seeds
- Sesame Seeds
- Tomato
- Freshly Chopped Parsley (optional garnish)
See recipe card for quantities.
Step By Step Instructions
Detailed instructions are in the recipe card below. But here is a quick step by step guide of how to make this healthy scrambed egg whites recipe in the microwave:
How To Make Healthy Scrambled Egg Whites With Flax Seeds, Spinach and Nutmeg
Step 1
- Microwave the spinach leaves.
Step 2
- Whisk the egg whites with the yogurt with a fork.
Step 3
- Microwave the egg whites, covered.
Step 4
- Turn the spinach leaves over and leave to stand.
Step 5
- Microwave the bowl with the spinach leaves again.
Step 6
- Whisk the egg whites mixture together with a fork.
Step 7
- Use a sieve to squeeze out the excess water from the spinach.
Step 8
- Microwave the bowl with the egg whites again.
Step 9
- Add the flax seeds and sesame seeds then scramble the egg whites and season with salt and pepper to taste.
Step 10
- Plate up the cooked spinach and grate or sprinkle some nutmeg over.
Step 11
- Add the scrambled egg to the cooked spinach and serve with sliced tomatoes.
Equipment
To Microwave Your Scrambled Egg Whites You May Need....
The following links and any links in the recipe card below are affiliate links.
This means that if you click on it and then buy that product, I’ll get a small commission (at no extra cost to you of course).
If you do click through, then thanks for being a part of Neil’s Healthy Meals!
To microwave my egg whites I use this glass bowl from Pyrex.
As you can see it's relatively inexpensive.
It's oven safe and scratch resistant too.
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FAQ's
How To Make Scrambled Egg Whites On The Stove?
- Whisk the egg whites together with the yogurt in a pyrex bowl.
- Pour into a non stick saucepan and gently heat the saucepan whilst mixing the egg whites with a spatula to scramble them.
- To maintain a soft texture, cook on a low heat to prevent the eggs forming more bonds as this will release excess water and make the eggs rubbery.
- You can still microwave the spinach or alternatively steam it instead on your stove.
When Will I Know The Eggs Are Cooked?
The egg whites are ready when they are soft and fluffy and there is no excess residue or liquid.
Other Popular Healthy Egg Recipes You Might Also Like
📋 Healthy Scrambled Egg Whites With Flax Seeds, Spinach And Nutmeg Recipe
The following links and any links in the recipe card below are affiliate links.
This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).
If you do click through then thanks for being a part of Neil’s Healthy Meals!
Ingredients
- 100 g spinach leaves washed
- 3 egg whites
- 1 tablespoon no fat Greek yogurt
- Salt and pepper
- Nutmeg
- 1 tablespoon Flax Seeds
- 1 tablespoon Sesame seeds
- 1 tomato sliced
- 1 tablespoon chopped parsley
Instructions
- Microwave the spinach leaves, covered for 1 minute.
- Whilst the spinach is microwaving whisk the egg whites in the other bowl with the yogurt with a fork so all of the egg whites and the yogurt are combined.
- Microwave the bowl with the egg whites, covered for 1 minute.
- Turn the spinach over in the other bowl, but leave to stand, covered.
- Microwave the bowl with the spinach leaves, covered for 1 minute.
- Gently whisk the egg whites mixture together with a fork, then leave to stand covered.
- Squeeze out the excess water from the spinach in a sieve.
- Microwave the bowl with the egg whites, covered for 1 minute.
- When egg whites have cooked, add 1tbsp flax seeds, 1 tbsp. sesame seeds then scramble the mixture and season with salt and pepper to taste.
- Plate up the spinach and sprinkle with nutmeg.
- Add the scrambled egg whites, sliced tomato and garnish with chopped parlsey.
Nutrition
Nutrition Label
Nutritional information provided below is calculated using paid for online tools and the exact ingredients and quantities used above.
Rate The Recipe
If you’ve made this scrambled egg whites recipe, or any other recipes on Neil's Healthy Meals, then please let me know.
I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂
Roy Forbes
This is such a yummy simple breakfast recipe. I've been making it as I don't like the yellow part of an egg. Thanks for this recipe!
Neil
Thanks Roy! Although this recipe was published a long time ago here, it's still one I like to have every now and then too! Thanks for taking the time to rate and comment on my recipe!