Looking for a breakfast that’s both healthy and keeps you feeling full until lunchtime? This Low-Cal Turkey & Spinach Scramble Bowl is your answer! It’s packed with protein and veggies, and it’s super quick and easy to make. Plus, it’s a fantastic way to start your day without going over 250 calories!
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Why is this scramble bowl a winner?
Forget heavy, greasy breakfasts! This bowl is light but loaded with flavour. Lean turkey and spinach are a power couple when it comes to healthy eating, and scrambled eggs add protein to keep you going. It’s a simple recipe that’s perfect for busy mornings or a light meal any time of day.
Recipe: Low-Cal Turkey & Spinach Scramble Bowl (Under 250 Calories)
This recipe serves 1 person.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Egg Whites | 3 large |
| Ground Turkey Breast (extra lean) | 50g |
| Baby Spinach | 2 cups |
| Red Bell Pepper | 1/4 medium |
| Onion Powder | 1/4 teaspoon |
| Garlic Powder | 1/4 teaspoon |
| Salt | to taste |
| Black Pepper | to taste |
| Optional: Hot Sauce | to taste |
Instructions:
- Prep the pepper: Wash the red bell pepper and dice it into small pieces.
- Cook the turkey: In a non-stick pan, cook the ground turkey breast over medium heat. Break it up with a spoon as it cooks. Cook until it’s no longer pink. Drain off any excess liquid.
- Add the veggies: Add the diced red bell pepper and baby spinach to the pan with the cooked turkey. Cook until the spinach is wilted and the bell pepper is slightly softened, about 2-3 minutes.
- Scramble the eggs: In a separate bowl, whisk together the egg whites, onion powder, garlic powder, salt, and black pepper.
- Pour in the eggs: Pour the egg white mixture into the pan with the turkey and spinach.
- Scramble it up: Cook and stir the eggs until they are set but still slightly moist. Don’t overcook them, or they’ll become dry!
- Serve hot: Scoop the scramble into a bowl and enjoy immediately. Add a dash of hot sauce if you like a little kick!
Macro Breakdown (per serving, approximate):
| Nutrient | Amount |
|---|---|
| Calories | 210 |
| Protein | 30g |
| Fat | 5g |
| Carbohydrates | 7g |
Note: Macros are estimates and can vary slightly depending on the specific brands and sizes of ingredients used.
Tips for Scrambling Like a Pro:
- Low and slow: Cook the eggs over medium-low heat. This prevents them from getting tough and rubbery.
- Don’t overmix: Whisk the egg whites just until they are combined. Overmixing can make them tough too.
- Moist is good: Take the scramble off the heat when it’s still slightly moist. It will continue to cook a little bit from the residual heat.
- Spice it up! Experiment with different spices like paprika, chili powder, or Italian seasoning to change the flavour.
Ingredient Swaps to Keep it Interesting:
- Protein:
- Instead of ground turkey, try ground chicken breast or even shredded cooked chicken.
- For a vegetarian option, use crumbled tofu or add a can of drained and rinsed black beans for extra protein and fibre.
- Veggies:
- Swap spinach for kale, chard, or other leafy greens.
- Add different coloured bell peppers (yellow, orange) or chopped mushrooms, zucchini, or onions.
- Throw in some chopped tomatoes or sun-dried tomatoes.
- Seasoning:
- Use fresh herbs like chives, parsley, or dill instead of or in addition to the powders.
- Add a pinch of red pepper flakes for heat.
- Try different spice blends like Cajun seasoning or taco seasoning.
- Cheese (add calories):
- A sprinkle of reduced-fat cheddar or mozzarella cheese can add flavour (but will increase the calorie count).
Perfect Pairings for Your Scramble Bowl:
This Low-Cal Turkey & Spinach Scramble Bowl is great on its own, but you can also enjoy it with:
- Whole-wheat toast or English muffin: For a more substantial breakfast.
- A side of fruit: Berries, melon, or a sliced apple add natural sweetness and extra nutrients.
- Avocado slices: Add healthy fats and creaminess with a few slices of avocado (remember this will add calories).
- A small side salad: Make it a light lunch or dinner by adding a simple green salad.
Diet-Friendly Scramble:
This Low-Cal Turkey & Spinach Scramble Bowl is a great choice for many diets:
- Low-Calorie: Yes! Definitely under 250 calories per serving.
- High-Protein: Yes! Packed with protein from the turkey and egg whites.
- Low-Carb: Yes! Naturally low in carbohydrates.
- Gluten-Free: Yes! This recipe is naturally gluten-free.
- Dairy-Free: Yes! As long as you don’t add cheese, this recipe is dairy-free.
- Weight Watchers/Calorie Counting: Excellent choice for calorie-controlled diets.
Enjoy your healthy and delicious Low-Cal Turkey & Spinach Scramble Bowl!
