Scrambled Eggs with Mixed Salad

Scrambled eggs are an excellent source of some minerals, vitamins, healthy fats, and proteins, and when combined with mixed salad, one gets a healthy meal that can be consumed for breakfast, as a daily snack or even lunch, and of course, as a dinner.

As always, it is highly recommended to use organic and/or omega-3 eggs, and organically grown vegetables.

Published: February 13, 2021.

The recipe is actually very simple and it takes some 10 minutes max. from start to finish - served dish.

scrambled eggs 1

In a suitable bowl, break eggs - the number of eggs depends on your daily nutrition plan. In my case, six omega-3 eggs, each containing on average 250-300 mg of Omega-3, plus other micro and macronutrients.

scrambled eggs 2

Mix eggs and if You prefer, add some salt. Also, in order to make scrambled eggs more soft and fluffy, add some milk.

If You are making scrambled eggs for dinner, adding some low-fat or cottage cheese can make this meal more satiating and more suitable for the last meal of the day.

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Pour the scrambled eggs into the preheated non-stick pan.

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Using a wooden, plastic, or silicone spatula, gently mix the scrambled eggs until they reach desired consistency.

Note: non-stick pans can be very sensitive, so be sure to use 'soft' spatulas and similar kitchenware.

When the eggs are done, turn off the heat.

In the meantime, or when the eggs are done, prepare the salad.

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Vegetables for this salad include large tomato, paprika/green pepper, and some onion rings.

Wash and dry tomato and green pepper and peel off the onion.

Slice tomato, green pepper, and onion in thin slices/rings and place them on the suitable plate.

When all the vegetables are on the plate, put the scrambled eggs in the middle.

And serve right away ...

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And that's it - scrambled eggs with the mixed salad is done.

Note: use as little salt as possible and enjoy the natural flavors from the food.

Also, I didn't use any olive oil or vinegar, but if You like, few drops of vinegar can make this meal even more tastier.

The nutritional content of this meal is given in the following chart:

Food Amount Protein Carbs Fats Fibers
Eggs 6 43g 4g 36g 0g
Tomato 300g 3g 15g 0.6g 4g
Green Pepper 150g 1.5g 6g 0.4g 3g
Onion 50g 0.6g 4g 0g 0.6g
Total: ~48g 29g ~37g ~8g
Calories: ~640 kcal 192 kcal 116 kcal 333 kcal -

The total amount of calories for this meal is ~640 kcal, mostly from fats (~37g, 333 kcal), of which there are at least 1.5-1.8g of Omega-3.

Such meal can make one satiated for a rather long time since it is very voluminous, have plenty of fibers and complex, slow-digesting carbs.

Note: if You have issues with this amount of fats, even though they come from sources like organic or omega-3 eggs, decrease the number of eggs and add some egg whites.

The nutritional content of such meal is given in the following chart:

Food Amount Protein Carbs Fats Fibers
Eggs 2 14g 1g 12g 0g
Egg Whites 7 28g 3g 0g 0g
Tomato 300g 3g 15g 0.6g 4g
Green Pepper 150g 1.5g 6g 0.4g 3g
Onion 50g 0.6g 4g 0g 0.6g
Total: 47g 29g 13g ~8g
Calories: ~420 kcal 188 kcal 116 kcal 117 kcal -

The total amount of calories for this meal is ~420 kcal, mostly from proteins (~47g, 188 kcal), but both carbs and fats are present and make this meal a very balanced meal, more suitable for people trying to keep their calorie intake low.

Note: Healthy fats are generally not bad for human health, on a contrary... However, unhealthy fats in larger (or large amounts), especially when combined with simple carbs are very unhealthy ...

If You like Mediterranean cuisine, organic and Omega-3 eggs, combined with fatty fish, olive oil, nuts, etc. can be excellent sources of healthy fats.

Just be sure to check your daily macronutrient intake...