A minimalist, nutrient-dense version of the scrambled egg using clean ingredients. No milk, butter, or processed additives—just wholesome protein, healthy fats, and natural flavor.
Preparation Time
- Prep time: 3 minutes
- Cook time: 4 minutes
- Total time: 7 minutes
- Servings: 1 portion (can be scaled up easily)
Ingredients
- 2 large eggs
- 1 teaspoon extra virgin olive oil
- Pinch of sea salt
- Pinch of freshly ground black pepper
- Optional: fresh herbs (parsley, chives, thyme)
Instructions
- In a bowl, whisk the eggs with a pinch of salt and pepper until yolks and whites are fully combined.
- Heat the olive oil in a nonstick or ceramic skillet over low to medium heat.
- Pour in the eggs and let them sit undisturbed for about 10 seconds.
- Gently stir with a silicone spatula, scraping the bottom and folding the eggs from the edges inward.
- Cook until they are softly set but still creamy (about 3–4 minutes total). Remove from heat before they dry out.
- Garnish with herbs if desired and serve immediately.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 160 kcal |
| Protein | 12 g |
| Total Fat | 12 g |
| Saturated Fat | 3 g |
| Carbohydrates | 1 g |
| Fiber | 0 g |
| Cholesterol | 370 mg |
| Sodium | ~180 mg |
Values based on 2 eggs and olive oil.
Health Benefits
Complete protein for muscle and metabolism
Eggs provide all 9 essential amino acids, supporting muscle repair and metabolic function.
Reference: Paddon-Jones et al., The American Journal of Clinical Nutrition (2008).
Brain and liver health
Egg yolks are one of the best sources of choline, essential for neurotransmitter synthesis and liver function.
Reference: Zeisel SH, Nutrition Reviews (2006).
Satiety and weight regulation
Eggs increase feelings of fullness and reduce subsequent calorie intake, making them ideal for metabolic balance.
Study: Vander Wal et al. (2005), International Journal of Obesity.
Cooking Tips
- Low heat is key: Keeps the texture tender and prevents protein from toughening.
- Skip milk: Adding dairy is unnecessary and can dilute flavor and nutrients.
- Use ceramic or nonstick: Avoids sticking without needing excess oil.
- Add variety: For more complexity, stir in finely chopped greens or tomatoes just before eggs finish cooking.
Would you like a high-protein variation with egg whites, or a plant-based version using tofu or chickpea flour? I can also suggest side dishes that complement this perfectly.
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