Microwave Egg White Scramble (With Tomato And Spinach)

I’ve been working on making some life-style changes. I’ve been training hard and trying to improve the quality of my meals. Having tasty, healthy food at work can be tough, especially when everyone around you is tucking into all sorts of filth including cakes, muffins, sausage rolls and chocolate bars. Kicking off the day with a delicious, healthy and satisfying meal is definitely over-looked by a lot of officer workers, yet it can be the key to walking past the free cupcake at morning tea. Because I start early, I eat breakfast at work once I’ve had the time to drink some water and tea, but finding a work-friendly breakfast that was healthy, tasty and satisfying has been my biggest challenge. Porridge (oatmeal) was boring and a carbohydrate feast, whilst a fruit salad was (though natural) a sugar spike, and with all my training, I’ve been looking to find a more protein filled work-place breakfast, though still low in calories… and I’ve finally found it.

Why It’s Great

It’s super quick and easy to prepare and cook. It can be prepared the night before. It’s full of protein. It’s low in calories. Ingredients can be modified easily. People in the jealous will be jealous that you’re not having cereal for breakfast.

This recipe makes 1 serving.


  • 5 x-large egg-whites = 100 calories
    • Protein and Potassium, as well as folate, selenium, calcium, magnesium and phosphorus.
  • ½ a medium tomato = 11 calories
    • Vitamin A, C and lycopene
  • 1 cup of baby spinach = 7 calories
    • Vitamin A, K, as well as folate, E, C, B, calcium, iron and magnesium.
  • ¼ of a small onion = 7 calories
    • Fibre, vitamin B6, as well as C, calcium and folate.
  • 1 tsp of mixed Italian herbs (can be modified to your tastes)
  • ½ tsp of paprika
  • Pinch of salt
  • Pinch of pepper


  • Experiment with different herb combinations to change the flavour of your eggs and keep your breakfast interesting.
  • To add a low calorie cheesy flavour, add a Tbsp of parmesan cheese for 22 calories.

To add texture and carbohydrates, serve with whole grain toast for 80-100 calories per small slice.



The night before, or in the morning:

  1. Separate 5 extra-large egg whites into an airtight container.
  2. Dice your tomato and add to the egg whites along with all your other ingredients.
    – Tip: Crack each egg into a small cup one at a time before putting them into the container. This ensures if you do accidentally break a yolk, you haven’t spoilt the whole batch of egg whites (though this is not essential for this recipe).
    – Tip: The egg yolks can be used for egg wash or other dishes later, so they’re worth keeping.

At work:

  1. Poor your mixture into a large/tall bowl.
    – Tip: This is essential as the eggs rise as they cook.
  2. Microwave on high for 45-60 seconds.
    – Tip: This will differ depending on the power of your microwave.
    – Tip: What you are looking for is cooked egg to begin to rise in the bowl.
  3. Mix all the ingredients in the bowl thoroughly.
    – Tip: The eggs will likely be partially cooked, with completely uncooked egg as well.
  4. Microwave for a further 30 seconds, or until the egg is cooked through.
  5. Stir.
  6. Enjoy!


After you make eggs in the microwave once or twice you will begin to get a feeling for the cooking time required.


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