Protein stacked scrambled eggs

This is high satiety super nutritious scrambled egg recipe that will keep you feeling full with minimal calories.  The egg whites provide heaps of highly bioavailable protein along with selenium and B2 while keeping calories low and your protein:energy ratio high.  The sausage provides zinc, phosphorus, choline, vitamin B3, B5 and B6. The tomato and peppers will boost your potassium, vitamin C and vitamin A while the spinach lifts the vitamin K, manganese and vitamin K in this recipe.  Rather than wasting the egg yolks, make sure you look for liquid egg whites in the frozen good or dairy section of your supermarket.  


This recipe provides 200 calories, 15 g of protein, 13 g of fat and 5 g of net carbs.   


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  


Egg white120g
Sausage (turkey, beef or chicken)50g
Onion 20g
Red Bell Peppers 40g
Yellow Capsicum / bell peppers 40g
Spinach 1cup, cut pieces
Tomato 90g
Salt )11/4 tsp
Pepper 11/4 tsp
Parsley 10g


  • Heat a pan on medium heat and add chopped turkey sausage, and fry in own fat until sausage is golden brown.
  • Add onions and peppers and then fry.
  • When the onions are softened and sausage is cooked through, lower the heat, add egg whites, and scramble with a wooden spoon.
  • When eggs are almost done, add in tomato and spinach and parsley and stir through the egg mixture.

Suitable for 

  • blood sugar and fat loss 
  • fat loss 
  • maximum nutrient density
  • bodybuilder 


The ranking of this recipe is shown below.  Click the links to see the highest-ranking recipes for each goal.

nutrient density84%
fat loss90%
blood sugar & fat loss90%
blood sugar & diabetes 65%
athlete & bulking 24%
ketogenic 50%