Scrambled Eggs Recipe: Nutrition and Benefits

Scrambled eggs recipe: nutrition and benefits - FITZABOUT
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Scrambled Eggs Recipe is easy to make and is a rich and varied nutrient and contains a variety of vitamins, minerals and macronutrients. They make for a healthy breakfast, as long as you cook them with heart-healthy oils, such as olive oil, and can be a great vehicle to get more veggies.

An egg white and yolk are rich in nutrients, including protein, vitamins and minerals. And yolk also contains:

  • cholesterol,
  • fat-soluble vitamins (such as vitamins D and E)
  • essential fatty acids.

Eggs are also an important and versatile ingredient for cooking, as their special chemical makeup is literally the glue of many important culinary reactions.

Since the domination of chicken, people have been enjoying and nourishing themselves with eggs. As a symbol of prolonged fertility and rebirth, the egg has taken its place in religious as well as culinary history.

In Christianity, the symbol of a decorated egg is synonymous with Easter. There are lots of different types of eggs available, the most commonly raised are chicken eggs while the more gourmet options include duck, goose and quail eggs.

How to make scrambled eggs recipe

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Relax and yet fabulous, start your morning meal with this divine recipe. Once you try this healthy recipe, you will not eat scrambled eggs recipe any other way.

Eggs are delicious and extremely versatile. They can be cooked in many different ways and are easy to combine with other healthy foods such as vegetables.

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Cooking them destroys any dangerous bacteria, making them safe to eat.

Here is a breakdown of the most popular cooking scrambled eggs recipe.

Scrambled eggs recipe - FITZABOUT

Scrambled Eggs Recipe

Anjali
Scrambled Eggs Recipe is easy to make and is a rich and varied nutrient and contains a variety of vitamins, minerals and macronutrients. They make for a healthy breakfast, as long as you cook them with heart-healthy oils, such as olive oil, and can be a great vehicle to get more veggies.
5 from 2 votes
Prep Time 5 mins
Cook Time 5 mins
mins
Total Time 10 mins
Course Breakfast
Cuisine American, Indian
Servings 2
Calories 208 kcal

Equipment

  • Immersion blender or whisk
  • skillet or nonstick pan
  • stove
  • bowl

Ingredients
  

  • 4 large Eggs
  • ¼ cup Milk Non-fat
  • 2 tsp Olive oil or Coconut oil
  • 2 grinds Black pepper
  • ¼ tsp Salt

Instructions
 

  • Crack 4 large eggs into a bowl and into that add 1/4 cup non-fat milk, 1/4 tsp salt, 2 grinds Black pepper.
    Eggs for make scrambled eggs recipe - FITZABOUT
  • Now mix it together. Using an immersion blender or whisk, until the eggs are completely homogenous and light yellow, for about 30 seconds.
  • Now to cook it, turn on your stove and put a skillet or nonstick pan on it.
  • The heat of your stove should be in medium and slow. When the pan is hot, add 2 teaspoon olive oil or coconut oil.
    Olive oil for scrambled eggs recipe - FITZABOUT
  • Once oil has melted in your skillet or nonstick pan add your that mixed eggs.
  • Now wait until cooked then have it.

Notes

Yield:

Calories: 208kcal (per serving 2 eggs)

NUTRITION ANALYSIS:

Carbohydrates: 4g
Protein: 15g
Fat: 14g
Saturated Fat: 4g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 7g
Fiber: 0g
Sugar: 1g
Cholesterol: 424mg
Potassium: 231mg

TIP:

Cooking in medium-low heat is a staple. I like to serve them when they are still running, but if you want to set them completely then keep them on the stove for 15 seconds.

BUY:

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Keyword Egg recipe, Scrambled egg recipe, Scrambled eggs

High heat cooking

Cooking in excess heat can cause damage to other nutrients. Although some nutrients are digested more by cooking eggs, it can harm others.

Studies have investigated this phenomenon in eggs:

  • One study found that cooking eggs reduced their vitamin A content by about 17–20%. [1]
  • Cooking in eggs can also significantly reduce the number of antioxidants. [2] [3]
  • One study found that the common Recipe, which includes microwaving, boiling, and frying eggs, reduced the number of some antioxidants by 6–18%. [4]
  • Overall, shorter cooking times (even at higher temperatures) have been shown to retain more nutrients.
  • Research has shown that when eggs are baked for 40 minutes, they can lose up to 61% of their vitamin D, while they can be up to 18% when fried or boiled for a short period.[5]
  • However, even though cooking eggs reduce these nutrients, eggs are still a very rich source of vitamins and antioxidants. [6]

Nutritional Information

Eggs are an excellent source of inexpensive, high quality protein. More than half of the egg protein is found in egg albumin, which also contains a lesser amount of fat than vitamin B2 and yolk.

Eggs are rich sources of selenium, vitamin D, vitamin B6, vitamin B12 and minerals like zinc, iron and copper. Egg yolk has more calories and fat than whites. [7]

They are a source of fat soluble vitamins A, D, E and K and lecithin, a compound that enables emulsification in dishes such as hollandaise or mayonnaise.

Some brands of eggs now contain omega-3 fatty acids, depending on what the chickens have been fed (always check the box).

Eggs are considered a ‘complete’ source of protein because they contain all nine essential amino acids, which you cannot synthesize in our body and that you must get from our diet.

Health benefits of eating scrambled eggs

Protein is important for both weight management and physical activity and performance. Protein can help you feel full, as discussed in the February 2015 issue of the Journal of Nutrition, which can help prevent overtraining.

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According to NIH, protein also helps in muscle building, maintenance and repair. Whole foods that are high quality protein sources, such as eggs, can provide a range of nutrients that contribute to greater muscle performance and recovery.

Eggs are one of the only foods that are a rich source of choline and lutein (a type of carotenoid), important components in both brain function and health.

During pregnancy and lactation, an adequate supply is particularly important because choline and lutein are essential for normal brain development.(8)According to a 2018 study by the Journal of the American College of Nutrition

Cognitive health continues as we age, and research has shown that people with Alzheimer’s disease have lower enzyme levels that convert choline into acetylcholine in the brain.(9)According to the National Institutes of Health (NIH).

Lutein has also been shown to support brain health, particularly in older adults, as discussed in the June 2020 issue of Brain Imaging Behavior.

Research shows that according to Harvard Health Publishing, the nutrients found in eggs such as folate and essential fatty acids reduce heart health and reduce cardiovascular risk.

Amit kumar - ceo & founder fitzabout

Written by Amit Kumar. He is a certified Yoga Instructor; Diploma in sports & exercise and nutrition; Diploma in fitness and weight loss; Diploma in Nutrition; Diploma in Nutrition, Food, Science and Menu Planning.

Article Sources +
  1. https://www.ncbi.nlm.nih.gov/pubmed/17127475[]
  2. https://www.ncbi.nlm.nih.gov/pubmed/26471533[]
  3. https://www.ncbi.nlm.nih.gov/pubmed/25748723[]
  4. https://www.ncbi.nlm.nih.gov/pubmed/23205520[]
  5. https://www.ncbi.nlm.nih.gov/pubmed/24262542[]
  6. https://www.ncbi.nlm.nih.gov/pubmed/25608941[]
  7. The health benefits of eggs: https://www.bbcgoodfood.com/howto/guide/ingredient-focus-eggs[]

2 thoughts on “Scrambled Eggs Recipe: Nutrition and Benefits”

  1. 5 stars

    I learned from watching the frugal Gorme many years ago that never use milk in fried eggs. Instead, add very small amounts of water. Less than a teaspoon for two eggs. Eggs are very fluffy. Not on the cook.

  2. CONTINUE BELOW
  3. 5 stars

    Hmm… sounds like delicious recipe ate my first comment (it was too long). So I think, I will make it exactly, what wrote and said here, I enjoyed this recipe to the fullest. I am an aspiring eater, but I am still new to everything. Thanks…. I really appreciate it.

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