Eggs are the ultimate kitchen multitasker. From the humble omelet to the elegant frittata, scrambled eggs and egg‑crusted dishes can be whipped up in minutes. Their high protein content, essential vitamins, and versatile flavor profile make them a staple for breakfast, lunch, or dinner. Below you’ll find a simple, nutritious recipe that anyone can adapt to suit taste preferences or dietary needs.
Classic Scrambled Egg with Veggies is a perfect example of an affordable, kid‑friendly option. It offers a rainbow of colors from bell pepper, onion, and spinach, while still keeping prep time to a bare minimum. Each ingredient is weighed precisely to ensure consistency for future batches.
Ingredients (per serving):
- Eggs (100g)
- Unsalted butter (10g)
- Whole milk (20g)
- Salt (1g)
- Black pepper (0.5g)
- Red bell pepper, diced (40g)
- Yellow onion, diced (30g)
- Fresh spinach (25g)
- Crumbled feta cheese (15g)
Step 1: Sauté the diced bell pepper and onion in the butter over medium heat until translucent (about 4 minutes). Step 2: Add spinach and cook until wilted, then remove the pan from heat. Step 3: Beat the eggs with milk, salt, and pepper until a uniform mixture forms. Step 4: Return the pan to low heat, pour in the egg mixture, stir continuously with a silicone spatula. Step 5: When the eggs begin to set, sprinkle feta on top, fold, and continue cooking until silky and fluffy. Serve immediately.
Why this dish works so well: The butter creates a silky coating that prevents sticking, while the milk lightens the eggs, preventing a rubbery texture. The vegetables add fiber and antioxidants without overwhelming the egg’s delicate flavor. Add a pinch of smoked paprika for a subtle heat, or swap feta for goat cheese to lower the sodium content.
Variations for the adventurous cook:
- Protein Boost: Toss in diced ham, crumbled bacon, or tofu for extra protein.
- Vegan Friendly: Replace eggs with chickpea flour batter, use coconut milk, and add nutritional yeast for a cheesy aroma.
- Gluten‑Free: Serve over a bowl of cooked quinoa or sautéed mushrooms.
Practical time‑saving tips: Keep pre‑chopped veggies in a container in the fridge; use a non‑stick skillet with a lid to trap steam and reduce cooking time. A small bowl of chopped herbs—parsley, chives, or cilantro—adds a fresh burst when sprinkled on top.
Health benefits of eggs include: high‑quality protein, choline for brain health, lutein for eye protection, and natural fats that aid in nutrient absorption. Pair this dish with a slice of whole‑grain toast and a side of mixed fruit for a balanced meal.
Kids love scrambled eggs because they’re soft and easy to eat, and parents appreciate how quickly they can prepare a nutrient‑dense lunch. This recipe scales beautifully, so experiment with larger portions for family meals.