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BLANK » Recipe Index » Breakfast

Scrambled Egg Whites

January 4, 2022 by Charla 12 Comments

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Move over porridge and kick start your day with some light and fluffy scrambled egg whites for breakfast. Served with some steamed kale, mushrooms with sliced avocado and cherry tomatoes. A low carb, high protein dish that is great for those who are looking to embark on a healthier lifestyle.

2 plate of egg whites with kale, tomatoes and mushrooms

January is the month where many people make new years resolutions. One of those resolutions tends to be centred around healthy eating and/or weight loss.

Today I'm showing you how to make this egg loaded breakfast. That's right! It's all about the egg whites, they are the star of the show because they are a protein powerhouse.

Nothing beats an egg white scramble with veggies - super easy, tasty and such a great recipe to add to your breakfast meal prep.

There is also a balance of low carb vegetables - cavolo nero which is a type of black kale, mushrooms, tomatoes (yes, I know they are a fruit not vegetable) and avocado for a moderate balance of good dietary fats.

You do need a steam basket this recipe, similar to what I used in my how to steam some vegetables recipe post. Steaming your vegetables is crucial for preserving the nutritional properties.

Unlike boiling where virtually all of the nutrients are depleted, steaming helps to retain the nutritional value, taste, colour and texture.

close op of the egg whites with vegetables

Reasons to make this recipe

  • No oil required (Providing you use a sturdy non stick frying pan, very important)
  • Grain free (perfect if you are gluten free, paleo or even keto)
  • Doesn't take very long to make
  • High in protein and low in carb
  • Great for aiding a healthy lifestyle or weightloss
  • It's a great alternative to eating porridge

How to break an egg without breaking the yolk

showing how to crack an egg
  • Grab an egg
  • Gently tap the egg on a flat surface so a crack appears (this should appear towards the middle of the egg).
  • Have your bowl ready and use both thumbs to prise the egg part. While you are separating the egg, the egg white will start to pour out and one side of the cracked egg should have a whole yolk.
  • Pour the yolk into the other half of the cracked egg shell in a back an fourth motion until only the yolk is left.
  • Discard the yolk into another small bowl (can use it in muffins or cake)
  • Repeat the above steps with the remaining eggs.
  • Remove the membrane before whisking the whites.

The steps 

Steps 5-8 steaming the vegetables
  • Fill a medium sized saucepan with a small amount of water (about ¼ or less). 
  • Place the steamer basket inside the saucepan so it completely spreads itself out.
  • Bring the water to the boil with the lid on.
  • Once boiling point has reached add the kale and mushrooms to the steamer basket then place the lid on.
  • Steam the vegetables until they are fork tender.
  • Once steamed, toss the vegetables in a bowl with the seasoning.
Steps 9-12 scrambling the eggs
  • Preheat a non stick frying pan on medium heat.
  • In a medium bowl, proceed to whisk the egg whites until frothy .
  • Pour the egg whites into the saucepan.
  • Wait until the eggs whites start to turn an opaque white.
  • Use a non stick spatula to push the egg white, then move the spatula in a back and fourth, push and pull motion to scramble the eggs. You want all of the clear coloured egg white to eventually be exposed to the bottom of the frying pan so it can be cooked through and scrambled.
  • Once the eggs are scrambled (this should take a few minutes), sprinkle with chives and black pepper then serve with the tomatoes and avocados.

Notes and tips 

  • If you don't have spinach or callaloo works just fine.
  • Use a rubber or silicone spatula as pictured to prevent scratching your skillet/frying pan.
  • The egg whites when ready, should be soft and fluffy with no excess residue or liquid.
  • Make sure to use a good non stick pan, you shouldn't need to use any oil if you do use one.
  • Do not over cook the egg whites, as soon as the eggs are scrambled and look like curds, remove them from the stove.
  • You can prep the vegetables and egg whites ahead of time and store them in the refrigerator.
  • Don't scramble the eggs on a high temperature keep the heat on medium or medium-low.
  • Remember to keep moving the spatula at all times so that the egg whites are exposed towards the bottom of the pan to cook and scramble.
close up of the egg whites with vegetables

More egg recipes to try

  • Plantain Frittata
  • Egg Leafy Green Salad
  • Mushroom Spinach Omelette
  • Sweet Potato Omelette
  • Philly Cheese Steak Omelette

**Don't forget to comment below and star rate if you have tried my recipes. Let's be friends and engage on YouTube, Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**

egg whites with vegetables on a plate

Scrambled Egg Whites

Move over porridge and kick start your day with some light and fluffy scrambled egg whites for breakfast. Served with some steamed kale, mushrooms with sliced avocado and cherry tomatoes. A low carb, high protein dish that is great for those who are looking to embark on a healthier lifestyle.
5 from 7 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Prep Time: 20 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 35 minutes minutes
Servings: 2 people
Calories: 374kcal
Author: Charla

Ingredients

Steamed vegetables

  • 3 cups cavallo nero (kale) (75g) tightly packed
  • 2 cups mushrooms (135g) sliced
  • 8 cherry tomatoes halved
  • 2 small avocados sliced

Steamed vegetable seasoning

  • ¼ teaspoon paprika (0.5g)
  • ¼ teaspoon garlic granules (0.5g)
  • ¼ teaspoon black pepper (0.5g)
  • ¼ teaspoon pink salt (0.5g)

Scrambled egg whites

  • 8 large egg whites see post (how to separate the yolk)
  • chives and black pepper to taste

Instructions

To steam the vegetables

  • Fill a medium sized saucepan with a small amount of water (about ¼ or less). 
  • Place the steamer basket inside the saucepan so it completely spreads itself out.
  • Bring the water to the boil with the lid on.
  • Once boiling point has reached add the kale and mushrooms to the steamer basket then place the lid on.
  • Steam the vegetables until they are fork tender.
  • Once steamed, toss the vegetables in a bowl with the seasoning.

To scramble the egg whites

  • Preheat a non stick frying pan on medium heat.
  • In a medium bowl, proceed to whisk the egg whites until they are frothy.
  • Pour the egg whites into the saucepan.
  • Wait until the eggs whites start to turn an opaque white.
  • Use a non stick spatula to push the egg white, then move the spatula in a back and fourth, push and pull motion to scramble the eggs. You want all of the clear coloured egg white to eventually be exposed to the bottom of the frying pan so it can be cooked through and scrambled.
  • Once the eggs are scrambled (this should take a few minutes), sprinkle with chives and black pepper then serve with the tomatoes and avocados.

Notes

  • If you don't have spinach or callaloo works just fine.
  • Use a rubber or silicone spatula as pictured to prevent scratching your skillet/frying pan.
  • The egg whites when ready, should be soft and fluffy with no excess residue or liquid.
  • Make sure to use a good non stick pan, you shouldn't need to use any oil if you do use one.
  • Do not over cook the egg whites, as soon as the eggs are scrambled and look like curds, remove them from the stove.
  • You can prep the vegetables and egg whites ahead of time and store them in the refrigerator.
  • Don't scramble the eggs on a high temperature keep the heat on medium or medium-low.
  • Remember to keep moving the spatula at all times so that the egg whites are exposed towards the bottom of the pan to cook and scramble.

Nutrition

Calories: 374kcal | Carbohydrates: 27g | Protein: 15g | Fat: 30g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 20g | Sodium: 330mg | Potassium: 1601mg | Fiber: 15g | Sugar: 5g | Vitamin A: 3899IU | Vitamin C: 75mg | Calcium: 85mg | Iron: 3mg
Tried this Recipe? Tag me Today!Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy!

More Breakfast Recipes

  • Caribbean Inspired Breakfast
  • Omelette in a frying pan
    Open Faced Omelette
  • A stack of green pancakes with fruit
    Banana Spinach Pancakes
  • spoon in a bowl of porridge
    Carrot Cake Porridge

About Charla

I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

Comments

  1. Diane says

    January 04, 2022 at 8:29 pm

    Why do you omit the egg yolks? They are full of vital nutrients and are not at all unhealthy, contrary to old, outdated "information."

    Reply
    • Charla says

      January 04, 2022 at 9:23 pm

      I didn't say egg yolks are unhealthy at all? Where did I state that? The reason for omission is because this recipe focuses on egg whites for their higher levels of protein.

      Furthermore, not everyone likes egg yolks despite their nutritional value, so this is where as a food blogger I aim to offer variety.

      I even suggest in the post to re-use the yolks when baking, so please don't assume I omitted the yolks because of misinformation. If you actually take the time to scroll through the recipe post you will see a list of omelette/egg recipes that include the yolks!

      Reply
  2. Natalie says

    January 04, 2022 at 3:21 pm

    5 stars
    I just started with my workouts again after the holidays. I need ALL the healthy protein-packed recipe ideas I can find. Thanks! This looks perfect.

    Reply
    • Charla says

      January 04, 2022 at 4:36 pm

      Thanks Natalie. Then this recipe is perfect for you!

      Reply
  3. Toni says

    January 04, 2022 at 1:36 pm

    5 stars
    My kids really loved this! Thanks for sharing the recipe!

    Reply
    • Charla says

      January 04, 2022 at 1:36 pm

      You are welcome Toni

      Reply
  4. Jessica Stroup says

    January 04, 2022 at 1:28 pm

    5 stars
    Such a flavorful and healthy way to start the day! The protein keeps me full all morning long, and best of all there's no midmorning slump!

    Reply
    • Charla says

      January 04, 2022 at 1:32 pm

      Thanks Jessica, definitely no mid morning slump with this recipe!

      Reply
  5. Danielle Wolter says

    January 04, 2022 at 12:25 pm

    5 stars
    This is perfect! Love the flavors and the fact that it is good for you. Thanks for the recipe!

    Reply
    • Charla says

      January 04, 2022 at 1:31 pm

      Thank you and you are welcome Danielle.

      Reply
  6. Lucy says

    January 04, 2022 at 11:04 am

    5 stars
    This is such a delicious and nutritious meal to start the day and a great alternative to porridge!

    Reply
    • Charla says

      January 04, 2022 at 11:50 am

      Thank you Lucy. I totally agree!

      Reply
5 from 7 votes (2 ratings without comment)

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Hey, I'm Charla!

I'm an avid Caribbean foodie. Welcome to the haven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

About me

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