Egg White Veggie Scramble

When calories are really tight and you need maximum protein for minimum damage, egg whites are your best friend. This scramble loads in vegetables for volume and fibre so it actually fills you up despite the low calorie count.

Ingredients

• 200ml liquid egg whites (or whites from 6 large eggs)
• 1 whole egg
• 50g mushrooms, sliced
• 50g baby spinach
• 1/2 courgette, diced
• 4 cherry tomatoes, halved
• Salt, black pepper, smoked paprika
• Low-calorie cooking spray

Method

1. Spray a non-stick pan with cooking spray and place over medium heat.
2. Add the mushrooms and courgette. Cook for 3-4 minutes until softened.
3. Add the cherry tomatoes and spinach. Stir for 1 minute until the spinach wilts.
4. Whisk together the egg whites and whole egg with seasoning. Pour into the pan.
5. Gently stir and fold as the eggs set — about 2-3 minutes.
6. Season with smoked paprika and serve immediately.

Nutrition Notes

30g protein from the egg whites and whole egg, with almost no fat or carbs. At 220 calories this is one of the lowest-calorie meals in the collection while still hitting the 30g protein minimum. Use this on high-deficit days when every calorie counts.