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Mixed Veggie Egg Scramble

By Jedha: Nutritionist (MNutr) 7 Comments

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Diabetic Breakfast: Veggie Egg Scramble

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
Diabetic Breakfast: Veggie Egg Scramble
Votes: 23
Rating: 2.96
You:
Rate this recipe!
PRINT RECIPE:
Print Recipe
Total Carbs:11gNet Carbs:7g
Fiber:4gCalories:249kcal
Prep Time 5 minutes
Cook Time 10 minutes
Servings
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
Total Carbs:11gNet Carbs:7g
Fiber:4gCalories:249kcal
Prep Time 5 minutes
Cook Time 10 minutes
Servings
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
Diabetic Breakfast: Veggie Egg Scramble
Votes: 23
Rating: 2.96
You:
Rate this recipe!
PRINT RECIPE:
Print Recipe
Instructions
  1. Crack the eggs into a bowl, add a pinch of salt and pepper to season and use a fork to beat them well.
  2. Heat a fry pan over high heat with the olive oil.
  3. When it’s hot, add the onion and carrot and sauté until they are brown – around 3-5 minutes.
  4. Add the zucchini into the pan and cook for a further 2 minutes.
  5. Pour the egg mixture over the top of the vegetables and then gently stir until the egg is cooked through.
  6. Serve with a side salad of kale leaves, alfalfa, and tomato, and a twist of lemon.
Recipe 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

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.
Course Breakfast
Cuisine General
Print
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Veggie Egg Scramble | ©DMP

Give it a try because we're sure you're going to love it. 🙂

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About Jedha: Nutritionist (MNutr)

As DMPs founder and leading nutritionist, Jedha is on a mission to empower the lives of people with type 2 diabetes and prediabetes by providing evidence-based nutrition and health education, along with practical tools to obtain better health. With a professional background in the health industry spanning more than 15 years, Jedha has authored hundreds of educational articles across print and online publications worldwide, has been published in the Journal of Nutrition & Intermediary Metabolism, and has helped transform the lives of thousands.

Reader Interactions

Comments

  1. Linda Narvell says

    01/11/2019 at 7:53 pm

    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.

    Reply
    • Emily - Dietitian (MS, RD) says

      01/13/2019 at 4:23 pm

      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!

      Reply
  2. Alemayehu Tefera says

    10/01/2018 at 12:32 pm

    This menu is good

    Reply
    • Emily - Dietitian (MS, RD) says

      10/02/2018 at 9:39 pm

      Glad you liked it! Let us know what other recipes you try out, we love your feedback.

      Reply
  3. Joyce says

    04/21/2018 at 9:49 am

    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.

    Reply
    • Emily - Dietitian (MS, RD) says

      04/22/2018 at 9:37 pm

      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.

      Reply
  4. Vivian Church says

    10/05/2017 at 6:21 pm

    These recipes are very good and I am thankful to have them. They really help.

    Thank you so much, Vivian Church

    Reply

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