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.
| Prep Time | 5 minutes |
| Cook Time | 10 minutes |
| Servings |
Total Carbs:11gNet Carbs:7g
Fiber:4gCalories:249kcal
|
- 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.
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
NOTE: You can make this veggie scramble with any type of vegetable you have on hand. So switch it up and experiment!
And, you don't have to eat it with a salad side, just place in a bowl and enjoy!
Nutrition Facts Mixed Veggie Egg Scramble
Amount Per Serving
Calories 249
Calories from Fat 135
% Daily Value*
Total Fat 15g
23%
Saturated Fat 4g
20%
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Cholesterol 475mg
158%
Sodium 208mg
9%
Potassium 599mg
17%
Total Carbohydrates 11g
4%
Dietary Fiber 4g
16%
Sugars 5g
Protein 20g
40%
Vitamin A
192%
Vitamin C
63%
Calcium
11%
Iron
16%
* Percent Daily Values are based on a 2000 calorie diet. |
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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.
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.
The eggs are providing an extraordinary amount of cholesterol. Wouldn’t it be better to use egg substitute
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.
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.
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!
This menu is good
Glad you liked it! Let us know what other recipes you try out, we love your feedback.
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.
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.
These recipes are very good and I am thankful to have them. They really help.
Thank you so much, Vivian Church