Despite commonly held assumptions, eggs are actually one of the very best foods you can have on your menu.
They are jam packed with vitamins and minerals and contain good quality protein that helps satiate your appetite.
In fact, did you know that eggs are the gold standard for protein sources?
In science, all other proteins are compared to eggs because they are considered the most complete protein source available. That’s just a bit of trivia but interesting nonetheless. ;)
This easy scramble is simply delicious and can be eaten on it’s own in a bowl, but it’s also great served with something fresh on the side.
Mixed Veggie Egg Scramble
Servings: 2
Calories: 249kcal
Carbs: 11g
Net Carbs: 7g
Ingredients
- 5 egg
- 1/8 teaspoon sea salt
- black cracked pepper – to taste
- 1 teaspoon olive oil
- 1/2 onion – finely diced
- 1 carrot – julienne sliced
- 1 zucchini – julienne sliced
- 1 cup alfalfa sprouts – optional
- 1 oz kale – or baby kale leaves, lettuce or greens
- 4 cherry tomatoes – halved
- 2 slices lemon
Instructions
- Crack the eggs into a bowl, add a pinch of salt and pepper to season and use a fork to beat them well.
- Heat a fry pan over high heat with the olive oil.
- When it’s hot, add the onion and carrot and sauté until they are brown – around 3-5 minutes.
- Add the zucchini into the pan and cook for a further 2 minutes.
- Pour the egg mixture over the top of the vegetables and then gently stir until the egg is cooked through.
- Serve with a side salad of kale leaves, alfalfa, and tomato, and a twist of lemon.
Notes
Options
- Add your favorite combo herb blend to the mix
- Top with shredded cheddar or Parmesan cheese
- Serve in a bowl topped with freshly diced tomato
- Add mushrooms to the mixture
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Give it a try because we’re sure you’re going to love it. :)
Jim
I’m having some problems with my blood sugar because I do not eat right. I am under a lot of stress taking care of my wife who is in early stages of dementia. I cook very little & don’t eat healthy. My wife forgets & she inevitably wants what would be better that I not eat. I have to make all of her appointments, monitor her medicines, do the cleaning, pay the bills etc., etc. I love vegetables but I get tired of eating salad or just bland cooked vegetables. I need ideas of healthy dishes & would love some casserole dishes.
I am T2 diabetic, CKD W/30% kidney function. I also have high lipids, heart disease, GERD & have had a number of CVAs. That’s my story. I have appealed to friends & family to help, but everyone has tons of irons in the fire. We are living in a different world than it was 70 years ago when I made my grand entry & few people care about the needs of others.
Easy recipes would be helpful.
Emily - Dietitian (MS, RD)
Hi Jim, you’ve come to the right place! Our blog has plenty of free recipes for all meals and snacks! Veggies don’t have to be bland if you season with herbs & spices, sprinkle cheese on top, toss with vinaigrette dressings, or try roasting for increased flavor. Easy proteins can be chicken or tuna salad, nuts and seeds, or scrambled eggs. Small changes will still yield good results over time!
We also have a paid membership site if you are interested in more support and increased recipe access.
Gary Miller
Any suggestions on an egg based make ahead and grab on the run breakfast?
This recipe looks good and I can do it on weekends, but to grab and go at 5:30 am, it just wouldn’t work for me. I’m always looking for grab & go egg based breakfasts to try.
Malorie: Dietitian (MS, RD, CLT)
Hi Gary, you can do a simple hard-boiled egg(s) or try our kale and tomato egg muffin recipe which is great for on-the-go.
Barry Zweig
The eggs are providing an extraordinary amount of cholesterol. Wouldn’t it be better to use egg substitute
Malorie: Dietitian (MS, RD, CLT)
Hi Barry,
This is a common misconception. Although eggs contain dietary cholesterol they do not impact our blood cholesterol levels. Check out our article on eggs for a detailed overview.
Linda Narvell
I am sorry but the veggie egg scramble just looks awful! That is a complaint that I have, most of these recipes are not appealing to me and certainly not to my husband. I could not get him to eat a lot of these foods (he is diabetic). We are having a very hard time getting his sugar down.
Emily - Dietitian (MS, RD)
Don’t give up hope, Linda. Change is a process and for some people it takes time to adjust.
Would plain eggs appeal to you? Or maybe even a veggie omelette? Keep things simple in the beginning and you will learn more and more recipes that appeal to you and your husband. Lunch and dinner can be equally as simple- pick a protein (chicken, beef, fish, or pork) and pair with whatever veggies you and your husband like. Over time your taste buds may change, and you may find that there are a wider variety of foods that appeal to you.
As far as your husband’s sugar, the biggest thing is that you need to cut out the bread, pasta and rice. Fancy recipes are certainly not needed to see an improvement as long as you are finding ways to lower your carb intake!
Alemayehu Tefera
This menu is good
Emily - Dietitian (MS, RD)
Glad you liked it! Let us know what other recipes you try out, we love your feedback.
Joyce
I’m a Nigerian and wish to get list of some Nigerian food because I’ve in a town that most foods on the diabetes meal plans are not easy to get.
Emily - Dietitian (MS, RD)
Hi Joyce- Unfortunately I don’t have any resources specifically related to Nigerian food. I bet you can still follow a great diabetic diet with the things available to you; remember to include lots of vegetables, almost any nut or seed is perfectly acceptable, and protein sources including (meat, chicken, fish, dairy/yogurt, eggs) are all a great start.
Vivian Church
These recipes are very good and I am thankful to have them. They really help.
Thank you so much, Vivian Church