This high-satiety, super-nutritious scrambled egg recipe will keep you feeling full with minimal calories.
The egg whites provide heaps of highly bioavailable protein and selenium, and B2 while keeping calories low and your protein-to-energy ratio high.
The sausage provides zinc, phosphorus, choline and vitamins B3, B5 and B6. The tomato and peppers boost potassium, vitamin C and vitamin A, while the spinach lifts the vitamin K1, manganese and magnesium.
Rather than wasting the egg yolks, buy liquid egg whites in the frozen goods or dairy section.
Scorecard
- Diet Quality Score = 91%
- Satiety Index Score = 82%
- Protein = 52%
- P:E ratio = 1.8
Macros
One serve provides 220 calories, 28 g of protein, 6 g of fat and 10 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 120 g liquid egg whites
- 50 g turkey sausage
- 1 whole onion, finely diced
- 1/4 each of yellow and red bell pepper, sliced
- 1 cup spinach, washed
- 1 medium tomato, diced
- Fresh parsley to sprinkle
- Salt and pepper to taste
Directions
- Heat a pan on medium heat, add chopped turkey sausage, and fry in its own fat until the sausage is golden brown.
- Add onions and peppers and fry.
- When the onions are softened and sausage is cooked, lower the heat, add egg whites, and scramble with a wooden spoon.
- When the eggs are almost done, add tomato, spinach, parsley, salt and pepper and stir through the egg mixture.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
