Spinach & feta egg scramble on toast
Soft scrambled eggs folded with spinach, feta and cherry tomatoes, piled onto whole-wheat toast. High protein and done in 10 minutes.
- Total time
- 13 min
- Servings
- 2
- Calories
- 430
- Protein
- 28 g
- Protein
- 28 g 26%
- Carbs
- 32 g 30%
- Fat
- 21 g 44%
- Vegetarian
- Pescatarian
- Nut-free
- No pork or alcohol
Ingredients
- 5 largeegg
- 1 tspolive oil
- 60 gspinach
- 100 gcherry tomato, halved
- 40 gfeta, crumbled
- 4 sliceswhole wheat bread, toasted
- ¼ tspblack pepper
Steps
- Beat the eggs with the pepper.
- Heat the oil in a nonstick pan over medium heat. Add the tomatoes and spinach and stir until the spinach wilts.
- Lower the heat, pour in the eggs and stir slowly with a spatula until softly set.
- Fold in the feta and spoon over the toast.
What a serving gives you
High in Protein (56% DV), Calcium (24% DV), Iron (27% DV), Magnesium (23% DV), Phosphorus (38% DV), Zinc (32% DV), Copper (35% DV), Manganese (78% DV), Selenium (106% DV), Vitamin A (43% DV), Vitamin E (28% DV), Vitamin K (130% DV), Thiamin (B1) (31% DV), Riboflavin (B2) (70% DV), Niacin (B3) (23% DV), Pantothenic acid (B5) (52% DV), Vitamin B6 (31% DV), Folate (39% DV), Vitamin B12 (60% DV), Choline (72% DV)
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 430 kcal | 147 kcal | |
| Protein | 27.8 g | 9.55 g | 56% |
| Carbohydrate | 32.2 g | 11.1 g | 12% |
| Dietary fiber | 5.17 g | 1.77 g | 18% |
| Total sugars | 4.68 g | 1.61 g | |
| Added sugars | ≥0 g | ≥0 g | ≥0% |
| Starch | ≥18.4 g | ≥6.31 g | |
| Water | 206 g | 70.6 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 20.9 g | 7.17 g | 27% |
| Saturated fat | 7.38 g | 2.53 g | 37% |
| Trans fat | ≥0.06 g | ≥0.021 g | |
| Monounsaturated fat | 7.56 g | 2.59 g | |
| Polyunsaturated fat | 3.86 g | 1.32 g | |
| Omega-3 ALA | ≥0.133 g | ≥0.046 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0.072 g | 0.025 g | |
| Cholesterol | 483 mg | 166 mg | 161% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 308 mg | 106 mg | 24% |
| Iron | 4.89 mg | 1.68 mg | 27% |
| Magnesium | 96.5 mg | 33.1 mg | 23% |
| Phosphorus | 478 mg | 164 mg | 38% |
| Potassium | 637 mg | 219 mg | 14% |
| Sodium | 723 mg | 248 mg | 31% |
| Zinc | 3.57 mg | 1.22 mg | 32% |
| Copper | 0.314 mg | 0.108 mg | 35% |
| Manganese | 1.79 mg | 0.616 mg | 78% |
| Selenium | 58.1 mcg | 19.9 mcg | 106% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 387 mcg | 133 mcg | 43% |
| Vitamin C | 15.3 mg | 5.24 mg | 17% |
| Vitamin D | 2.58 mcg | 0.885 mcg | 13% |
| Vitamin E | 4.26 mg | 1.46 mg | 28% |
| Vitamin K | 156 mcg | 53.6 mcg | 130% |
| Thiamin (B1) | 0.375 mg | 0.129 mg | 31% |
| Riboflavin (B2) | 0.914 mg | 0.313 mg | 70% |
| Niacin (B3) | 3.65 mg | 1.25 mg | 23% |
| Pantothenic acid (B5) | 2.59 mg | 0.889 mg | 52% |
| Vitamin B6 | 0.534 mg | 0.183 mg | 31% |
| Folate | 158 mcg | 54.1 mcg | 39% |
| Vitamin B12 | 1.45 mcg | 0.498 mcg | 60% |
| Choline | 397 mg | 136 mg | 72% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | ≥0.264 g | ≥0.09 g | |
| Threonine | ≥0.873 g | ≥0.3 g | |
| Isoleucine | ≥1.05 g | ≥0.361 g | |
| Leucine | ≥1.72 g | ≥0.59 g | |
| Lysine | ≥1.45 g | ≥0.497 g | |
| Methionine | ≥0.568 g | ≥0.195 g | |
| Cystine | ≥0.372 g | ≥0.128 g | |
| Phenylalanine | ≥1.04 g | ≥0.356 g | |
| Tyrosine | ≥0.798 g | ≥0.274 g | |
| Valine | ≥1.34 g | ≥0.461 g | |
| Arginine | ≥1.18 g | ≥0.404 g | |
| Histidine | ≥0.492 g | ≥0.169 g | |
| Alanine | ≥1.1 g | ≥0.379 g | |
| Aspartic acid | ≥1.96 g | ≥0.673 g | |
| Glutamic acid | ≥2.9 g | ≥0.994 g | |
| Glycine | ≥0.61 g | ≥0.209 g | |
| Proline | ≥0.961 g | ≥0.33 g | |
| Serine | ≥1.49 g | ≥0.512 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |