A quick, protein-rich dish ideal for breakfast or light meals. This version elevates classic scrambled eggs with anti-inflammatory spices and leafy greens, without butter or dairy.
Preparation Time
- Prep time: 5 minutes
- Cook time: 5 minutes
- Total time: 10 minutes
- Servings: 2 portions
Ingredients
- 4 large eggs
- 1 cup fresh spinach, chopped
- 1 tablespoon extra virgin olive oil (or avocado oil)
- 1/4 teaspoon ground turmeric
- 1/8 teaspoon ground black pepper
- Sea salt to taste
- Optional: 1 tablespoon chopped chives or parsley
Instructions
- In a medium bowl, whisk the eggs with turmeric, salt, and pepper until well combined.
- Heat the olive oil in a nonstick or ceramic skillet over medium heat.
- Add the spinach and cook for 1–2 minutes until wilted.
- Pour in the eggs. Stir slowly with a silicone spatula, scraping the bottom as they set.
- Cook until softly scrambled and creamy (about 3–4 minutes). Remove from heat immediately to avoid overcooking.
- Garnish with fresh herbs and serve warm.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 210 kcal |
| Protein | 13 g |
| Fat | 16 g |
| Carbohydrates | 2 g |
| Fiber | 1 g |
| Cholesterol | 370 mg |
| Sodium | ~220 mg |
Values based on 2 eggs per serving, cooked in olive oil.
Health Benefits
Brain and eye support
Eggs are rich in choline and lutein, nutrients essential for memory, concentration, and visual health.
Reference: Zeisel SH. (2006). Choline: critical for brain development and function. Nutrition.
Anti-inflammatory effects
Turmeric, especially when combined with black pepper, may help reduce inflammation and oxidative stress.
Reference: Hewlings SJ & Kalman DS. (2017). Curcumin: A review of its effects on human health. Foods.
Satiety and muscle maintenance
Eggs provide complete high-quality protein, supporting muscle repair and keeping you full for hours.
Source: Paddon-Jones et al. (2008). Role of dietary protein in the preservation of muscle mass. The American Journal of Clinical Nutrition.
Supports bone and immune health
Spinach adds vitamin K, magnesium, and antioxidants, reinforcing bone density and immune defense.
Reference: Weaver CM (2014). Nutrition Today – Bone Health and Nutrients.
Cooking Tips
- Don’t overcook: For soft, creamy texture, remove from heat slightly before they’re fully set.
- Use low heat: High heat toughens the protein and dries out the eggs.
- Make it dairy-free: Skip milk or butter—olive oil and gentle stirring create a naturally silky result.
- Add-ins: Mushrooms, tomatoes, or bell peppers go well for added fiber and antioxidants.
Would you like a plant-based alternative (e.g., tofu scramble) or ideas for pairing with whole-grain toast or vegetables? I can also convert this into a high-protein or low-carb version on request.
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