Happy Tuesday! So I am currently deep into studying for my second board exam of medical school! What better time than now to take a study break and post a yummy, high-protein and veg-filled recipe that has been fueling me through the grind!
I love this scramble recipe – it’s quick, tasty, and easy to double the portion and save some extras for breakfast the next day when you might be busy (or are heading to the library like me to do practice exams)!
Jump to RecipeIf you are dairy-free or dairy sensitive, you can try Daiya cheese or nutritional yeast for a cheesy taste without the dairy. I also love these Amylu Andouille Paleo chicken sausages from Costco — such a great way to get extra protein into your scramble and add a nice flavor! I prefer egg whites over regular eggs for that higher protein content, especially when I need energy for hours on end and especially if I am going to be doing a strength workout later in the day.
I am all about meal prepping these days — so this week I cooked up some crispy air-fried sage potatoes and layered this scramble on top with a drizzle of cholula to take with me on my meal break. I also toasted up some Siete grain-free chickpea tortillas to eat on the side. So delicious and nutritious!
When I was first getting into my fitness and nutrition journey I read a book by Tom Venuto called “Burn the Fat, Feed the Muscle“. Cheesy title, I know, but this book is filled with wonderful information on meal timing, macronutrient breakdown, and how to incorporate fitness into your life no matter how busy your schedule might be! One of the things Tom emphasizes is the importance of making sure each of your meals is balanced, meaning it always includes protein, some sort of vegetable (or fruit if it’s breakfast), and a starch or grain. If you stick to that philosophy, you can start to see how a lot of my meals come together in the kitchen. Fat is a nice addition for taste, but definitely not a requirement for these recipes, especially if you are trying to lose weight or slim down for an upcoming fitness competition or event.
No matter what your goals are, stay fueled for hours with this scramble — egg whites are my go-to for breakfast and always leaving me feeling full and satisfied! Plus the fiber from the broccoli is good for your gut and broccoli is also high in sulforaphanes, which may fight cancer and neurocognitive disorders like dementia. Enjoy!
Simple & Savory Veggie Scramble
Ingredients
- 1 cup egg whites
- 1/4 cup red peppers, chopped
- 1/4 cup green onions, diced
- 6 baby tomatoes, halved
- 2 cups steamed broccoli, chopped roughly
- 1 chicken sausage, diced
- 1/4 cup fresh basil, chopped
- 4 tbsp parmesan cheese, optional* or add vegan cheese if dairy-free!
- 1 tbsp Cholula , to top at the end!
- Avocado oil spray
- Salt, pepper, paprika, and oregano, I eyeball sprinkle it in but probably about 1 tsp of each!
Instructions
- Heat pan on medium-high heat and coat with avocado oil spray.
- Add green onions and saute for about 2 minutes until translucent.
- Add tomatoes, bell peppers, and sausage and cook for another 2 minutes
- Add steamed broccoli and basil and mix well. Add salt, pepper, oregano and paprika (1 tsp each) and mix again.
- Pour in egg whites and turn down to low heat, stirring often until egg whites are cooked (about 3 minutes). Turn off heat and sprinkle cheese on top until it's melted!
- Scoop over some crispy air-fried potatoes, add your Cholula (or hot sauce of choice) and enjoy! High-protein and veg-filled, that's my kind of breakfast!