Scrambled Eggs with Spinach

  • No of Servings: One
  • Preparation Time: 5 minutes
  • Cooking Time: 15 minutes


  • 1/2 cup spinach
  • 1 garlic clove
  • 1/4 cup diced onion
  • 2 egg whites
  • 1/4 cup 2% fat cottage cheese
  • Salt to taste


  • Take a medium sized non-stick skillet and heat over medium flame. (Optional: Use a teaspoon of olive oil if you would like to add healthy oil to your diet. This will increase the caloric content of the recipe by 45kcal and 5g of fat)
  • Put the spinach in the skillet and sauté till the spinach leaves wilt and all the excess water has evaporated from the skillet.
  • Finely chop the garlic clove while the spinach gets cooked. You should have about a teaspoon of chopped garlic.
  • Once the spinach is done, add the garlic and the diced onion. Sauté till the onion becomes light brown in color.
  • Now add the egg whites and scramble them with a spatula in the skillet till they get partly cooked.
  • Add the cottage cheese to the above mixture and continue to scramble. Make sure all ingredients are mixed well.
  • The cottage cheese might make it look watery, but continue to cook for about 3 to 5 minutes till the cheese starts bubbling and evaporating. (If drier cottage cheese is used, it will not get as bubbly or as creamy.)
  • Once you get a creamy but firm texture, remove the skillet from heat.
  • Add salt to taste.
  • Remove on to a plate and serve hot.

Nutritional Information:

(Amounts Per Serving)

  • ENERGY: 118kcal
  • PROTEIN: 17.1g
  • FAT(total): 1.5g
  • SODIUM: 369mg
  • POTASSIUM: 376mg

Health Tips:

  • Scrambled egg whites and spinach in breakfast is a great way to start your day! This dish is calorie friendly, proving only 118kcal per serving.
  • This is high in protein and very low in fat- which is a boon for people trying to lose weight.
  • Egg whites have been used to minimize the fat and cholesterol content without compromising on good quality protein.
  • Spinach provides Vitamins A, C, potassium, calcium and iron to the diet. A great way to add greens with little effort!
  • This recipe has a moderately high content of sodium and potassium, so people on a low sodium diet, or those having hypertension or any kidney ailments should consult their local health practitioner before incorporating this recipe in to their meal plan.