Egg Spinach Feta Scramble

A quick, light and satisfying scramble with eggs, spinach, onion, garlic, low-fat feta and fresh herbs for a protein-rich, low-glycemic meal for two.

Ingredients

  • 5 large eggs
  • 200 g fresh spinach
  • 80 g low-fat feta, crumbled
  • 1 small onion, finely diced
  • 2 cloves garlic, minced
  • 2 teaspoons olive oil
  • 2 tablespoons plain low-fat yogurt
  • 1 tablespoon chopped fresh dill or parsley
  • 1 teaspoon lemon juice
  • Pinch of nutmeg
  • Salt, to taste
  • Black pepper, to taste

Instructions

  1. Heat the olive oil in a large non-stick skillet over medium-low heat.
  2. Add the onion and cook for 3-4 minutes until soft and translucent.
  3. Add the garlic and cook for 30 seconds until fragrant.
  4. Add the spinach in batches and cook for 2-3 minutes until wilted, then stir in the lemon juice to brighten the flavor and let any liquid evaporate.
  5. In a bowl, whisk the eggs with the yogurt, a pinch of nutmeg, salt and black pepper until smooth.
  6. Reduce heat to low and pour the egg mixture into the pan.
  7. Stir gently with a spatula in slow figure-eight motions for 3-4 minutes until soft curds form.
  8. Fold in the feta and fresh herbs when the eggs are almost set but still glossy.
  9. Remove from the heat while still slightly creamy as residual heat will finish cooking them.
  10. Serve immediately on warm plates.

Notes

The key to a creamy scramble is low heat and patience. Adding yogurt instead of cream keeps it light while still creating a silky texture. A tiny pinch of nutmeg is a classic Mediterranean trick that enhances both eggs and spinach beautifully. Serve with a slice of whole-grain toast or a few cherry tomatoes on the side.

Variations

  • Add 100 g chopped cherry tomatoes in the last minute for extra freshness
  • Replace dill with chives or basil for a different herb profile
  • Add 1 small grated zucchini and cook off the moisture before adding the eggs
  • Stir in a tablespoon of ricotta along with the feta for extra creaminess
  • Use baby kale instead of part of the spinach for a heartier green taste
  • Top with a sprinkle of toasted sunflower seeds for crunch

Fun Facts

  • Spinach was famously promoted by Popeye cartoons in the 1930s, which actually boosted US spinach consumption by 33 percent
  • Feta is one of the world's oldest cheeses, with references dating back to Homer's Odyssey around 800 BC
  • A chicken egg takes about 24 to 26 hours to form completely inside the hen
  • Nutmeg was once so valuable that in the 17th century, the Dutch traded the island of Manhattan to the British in exchange for the nutmeg-producing island of Run
  • Spinach contains more iron when cooked than raw because cooking breaks down oxalates that block iron absorption