Healthy Spinach Scrambled Eggs

By
Kimberley Eggleston
Kimberley Eggleston
Kimberley Eggleston is a registered dietitian, nutrition class instructor, and food writer who specializes in healthy cooking.
Learn about The Spruce Eats' Editorial Process
Updated on 01/6/23
Tested by Tara Omidvar
Scrambled eggs with wilted spinach on a dinner plate

The Spruce Eats / Rachel Riesgraf

Prep: 5 mins
Cook: 5 mins
Total: 10 mins
Servings: 2 servings

Scrambled eggs are a quick and simple breakfast food. They require few ingredients and cook swiftly, making them a great option for busy mornings. Basic scrambled eggs are made even healthier with the addition of nutrient-packed spinach. The leafy green is low in fat and even lower in cholesterol, making it a great supplement to your scrambled eggs. 

In addition to boosting the nutritional value, spinach adds interesting texture and beautiful color to your breakfast plate. To round out this protein-packed breakfast, serve the eggs with a slice of whole-grain toast and some fresh fruit or berries. Also, don't save this dish for breakfast—eggs are a quick and easy meal that can be eaten at any time of day.

"This recipe of scrambled egg with spinach has everything you want for a healthy breakfast. It's super easy to make and you'll have breakfast in less than 15 minutes. Very nutritious and delicious at same time with creamy soft texture." —Tara Omidvar

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Ingredients

  • Cooking spray

  • 6 large eggs

  • 3 tablespoons skim milk

  • 1/8 teaspoon salt

  • 1/8 teaspoon ground black pepper

  • 1/2 cup spinach leaves, chopped or torn

Steps to Make It

  1. Gather the ingredients.

    Ingredients for spinach scrambled eggs recipe gathered

    The Spruce Eats / Rachel Riesgraf

  2. Heat a large skillet over medium-high heat and coat it well with cooking spray. If you prefer, use a nonstick skillet for easier cleanup later. 

    Skillet with oil on a burner

    The Spruce Eats / Rachel Riesgraf

  3. Crack the eggs into a medium-sized dish. Using a wire whisk, beat the eggs and break up the yolks completely.

    Eggs being whisked in a bowl with a metal wire whisk

    The Spruce Eats / Rachel Riesgraf

  4. Add the milk to the egg mixture, followed by the salt and ground black pepper. Whisk the mixture together well.

    Beaten eggs with milk, salt, and pepper in a bowl

    The Spruce Eats / Rachel Riesgraf

  5. Pour the egg mixture into the heated pan, using a fork to stir the egg mixture continuously as it cooks. (If you are using a nonstick skillet, stir the eggs with a wooden spoon or silicone tool since a fork can scratch the pan's surface.)

    Partially scrambled eggs being stirred with a cooking spoon in the skillet

    The Spruce Eats / Rachel Riesgraf

  6. When the eggs begin to take form, add the spinach to the pan.

    Spinach leaves placed on top of scrambled eggs in the skillet

    The Spruce Eats / Rachel Riesgraf

  7. Continue cooking the eggs and spinach until the spinach wilts and the eggs are no longer runny, about 2 minutes.

    Scrambled eggs with wilted spinach in the skillet

    The Spruce Eats / Rachel Riesgraf

Recipe Variations

  • Experiment by adding other chopped vegetables to the scramble, such as tomatoes, cooked onions, or mushrooms. Make sure that the vegetables are all cut the same size. This ensures an even cooking time, which is especially important since eggs cook so quickly. Also, avoid adding very wet vegetables and drain or pat dry anything with a lot of liquid (like a tomato). Too much liquid will alter the consistency of the scrambled eggs. 
  • Try these eggs with your favorite hot sauce or chunky salsa—both pack big flavor punches without the addition of fat.
  • Another variation is to skip the toast and wrap the scrambled eggs in a tortilla for a simple take on a breakfast burrito.

Are Scrambled Eggs Healthy?

In and of themselves, scrambled eggs are a healthy dish. Eggs are high in protein as well as B vitamins and vitamin D; eggs also contain heart-healthy unsaturated fats. However, when butter, cream, cream cheese, or shredded cheese are added, the calories, cholesterol, and fat content increase. Using cooking spray or a nonstick pan, swapping skim milk for regular, and eliminating additional fatty ingredients will keep your scrambled eggs on the healthy recipe list. Adding other nutritional ingredients will, of course, boost the health factor. Spinach is full of nutritional benefits including niacin and zinc, as well as protein, fiber, vitamins A, C, E, and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

Nutrition Facts (per serving)
233 Calories
14g Fat
4g Carbs
21g Protein
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Nutrition Facts
Servings: 2
Amount per serving
Calories 233
% Daily Value*
Total Fat 14g 19%
Saturated Fat 5g 24%
Cholesterol 558mg 186%
Sodium 381mg 17%
Total Carbohydrate 4g 1%
Dietary Fiber 1g 4%
Total Sugars 2g
Protein 21g
Vitamin C 4mg 22%
Calcium 174mg 13%
Iron 4mg 24%
Potassium 454mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)