Egg Spinach Feta Scramble
A quick, light and satisfying scramble with eggs, spinach, onion, garlic, low-fat feta and 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
- Salt, to taste
- Black pepper, to taste
Instructions
- Heat the olive oil in a large non-stick skillet over medium-low heat.
- Add the onion and cook for 3-4 minutes until soft.
- Add the garlic and cook for 30 seconds.
- Add the spinach and cook for 2-3 minutes until wilted and most of the liquid has evaporated.
- In a bowl, whisk the eggs with the yogurt, a small pinch of salt and black pepper.
- Pour the egg mixture into the pan.
- Stir gently with a spatula over low heat for 3-4 minutes until soft curds form.
- Fold in the feta and herbs when the eggs are almost set.
- Remove from the heat while still slightly creamy.
- Serve immediately.
Notes
This updated version uses a little less oil and adds low-fat yogurt for a softer, creamier texture without making the dish heavy. It is simple, fast and works well on its own or with a slice of whole-grain toast.
Recipe Variations
- Add 100 g chopped cherry tomatoes in the last minute for extra freshness.
- Replace dill with parsley or chives for a milder herb flavor.
- Add 1 small grated zucchini and cook off the moisture before adding the eggs.
- Serve with a few boiled baby potatoes for a more filling meal.
- Use baby kale instead of part of the spinach for a heartier green taste.
Calories Estimate
| Item | Amount | Estimated Calories |
|---|---|---|
| Eggs | 5 large | 350 |
| Spinach | 200 g | 45 |
| Low-Fat Feta | 80 g | 140 |
| Onion | 1 small | 30 |
| Garlic | 2 cloves | 10 |
| Olive Oil | 2 teaspoons | 80 |
| Low-Fat Yogurt | 2 tablespoons | 20 |
| Herbs | Small amount | 5 |
| Total | 680 | |
| Per Portion | 340 |
Why This Meal Is Good For You
Eggs provide high-quality protein that supports muscle maintenance and helps keep you full. Spinach adds folate, iron, magnesium and carotenoids, which support long-term heart health, eye health and skin protection. Garlic and onion contain beneficial plant compounds linked with cardiovascular health and general immune support. Feta in a modest amount gives flavor and calcium without making the meal too heavy.
Because this meal is high in protein and relatively low in fast-digesting carbohydrates, it supports a slower blood sugar response and steady energy. The magnesium in spinach may also support relaxation, which can be helpful in the evening.