Overview
Starting your day with a low-carb breakfast plays a crucial role in maintaining energy levels and satiating hunger without the sugar spikes that come from traditional breakfast options. This quick and delicious recipe is devised for anyone looking to maintain a low-carb lifestyle, from busy professionals to busy parents, making breakfast both nutritious and appealing. In just 10 minutes, you can whip up a perfect low-carb breakfast that will keep you satisfied well into the day.
Estimated prep/cook time: 10 minutes
Difficulty: Easy
Ingredients
- 2 large eggs (approximately 100 grams)
- 1/4 cup heavy cream (60 ml)
- 1/2 cup spinach, chopped (about 15 grams)
- 1/4 cup shredded cheese (dairy or non-dairy) (30 grams)
- Salt and pepper to taste
- 1 tablespoon olive oil or butter (15 ml)
Step-by-Step Instructions
- Prepare Ingredients (1 minute): Gather all your ingredients. Chop the spinach and measure out the other components to save time during cooking.
- Whisk Eggs (2 minutes): In a bowl, crack the eggs and add heavy cream, salt, and pepper. Whisk thoroughly until well combined; this helps to create fluffiness in your scrambled eggs.
- Heat the Pan (2 minutes): Place a non-stick skillet over medium heat and add olive oil or butter. Allow it to heat until shimmering, which ensures your eggs won’t stick and will cook evenly.
- Add Spinach (1 minute): Once the oil is hot, add the chopped spinach. Sauté for about 1 minute until wilted, enhancing the flavor and texture.
- Pour in Eggs (2 minutes): Pour the whisked egg mixture into the pan with spinach. Stir gently with a spatula, pushing the eggs from the edge toward the center. Cook until the eggs are just set but slightly creamy, which should take about 2 minutes.
- Add Cheese (2 minutes): Sprinkle the shredded cheese over the eggs and gently fold it in. Allow the heat to melt the cheese for about 1 minute. Remove from heat before the eggs are fully cooked, as they will continue to cook in the residual heat.
Variations & Substitutions
- Vegan: Replace eggs with a mixture of silken tofu and nutritional yeast for an egg-like consistency. Use plant-based cream and cheese.
- Gluten-Free: This recipe is naturally gluten-free; however, always check the labels on cheese and other products.
- Dairy-Free: Use almond milk or coconut cream instead of heavy cream; substitute with dairy-free cheese.
For flavor variations, try adding diced bell peppers, onions, or tomatoes. In the fall, pumpkin puree can add a seasonal twist, or a sprinkle of fresh herbs like basil or cilantro can brighten the dish.
Make Ahead, Storage & Reheating
For meal prep, you can whisk the eggs and cream together the night before and store them in the fridge until you’re ready to cook. Alternatively, cooked leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, warm in a non-stick skillet over low heat until heated through.
For longer storage, cooked eggs can be frozen for up to one month; however, the texture may change upon reheating. Ensure food safety by cooling eggs before freezing and storing them in a freezer-safe container.
Nutrition (Approx.)
Calories: 350
Fat: 28g
Protein: 18g
Carbohydrates: 5g
Net Carbohydrates: 3g
Fiber: 2g
Note: All macros are estimates and may vary based on specific ingredient brands and measures used.
Serving Suggestions
This low-carb breakfast pairs wonderfully with a side of avocado or fresh berries for added nutrition. For beverages, consider serving with black coffee, herbal tea, or a protein shake. If you’re preparing breakfast for kids or on-the-go, wrap the scrambled eggs in a low-carb tortilla or serve them in a bowl to make it more accessible.
FAQs
Can I make this recipe without cheese?
Yes! You can simply omit the cheese, or use a dairy-free alternative for flavor without the added carbs.
Can I use other vegetables?
Absolutely! Feel free to substitute spinach with any low-carb vegetables like zucchini, mushrooms, or kale.
How do I prevent my eggs from being rubbery?
Cook over medium heat and remove from heat when the eggs are slightly underdone, as they will continue to cook from residual heat.
Can I meal prep these breakfasts in advance?
Yes! You can prepare the egg mixture the night before or make them fully cooked and store leftovers in the fridge.
How can I add more flavor to my eggs?
Spices like paprika, garlic powder, or even a dash of hot sauce can add a delightful kick!
Conclusion
Mastering a quick and delicious low-carb breakfast in just 10 minutes is not only satisfying but also a great way to support your healthy lifestyle. With this straightforward recipe, you can mix and match ingredients to suit your taste and nutritional needs. Enjoy your breakfast, and get ready to take on the day!
