August 13, 2021
High Protein Turkey and Spinach with Scrambled Eggs
This is a quick and easy scramble breakfast that boosts protein without adding too much fat. Using a couple of yolks in the eggs makes them taste rich and provides plenty of nutrients. It is important to use a non-stick pan when preparing recipes with much lower fat, such as this one. I also like to buy cartons of egg whites so that I am not throwing any yolks away. Make a big batch of the turkey and spinach for fast and easy breakfast prep throughout the week.
Servings: 2
Calories: 332kcal
Ingredients
- 1/2 pound ground turkey
- 1 tablespoon gluten-free soy sauce or coconut aminos
- 1 teaspoon sriracha plus more for garnish, optional, omit for nightshade-free
- 4 ounces spinach fresh or frozen (if using frozen, squeeze all the liquid from the spinach before adding)
- 1 clove garlic minced
- 3 eggs
- 9 egg whites
- salt and pepper to taste
- 1 teaspoon avocado oil
- parsley for garnish, optional
Instructions
- Heat a large nonstick pan over medium high heat. Add the turkey and break it into small pieces, stirring often until no longer pink. Add the soy, sriracha, and garlic. Cook until fragrant, about one minute more. Add the spinach and stir until wilted. Transfer to a bowl and set aside. Wipe the pan clean.
- Combine the eggs and egg whites in a bowl and whisk until evenly combined. Season to taste with salt and pepper.
- Add 1 teaspoon avocado oil and coat the bottom of the pan. Pour in the eggs and cook over medium heat. Cook, stirring occasionally with a silicon spatula until large curds form and the eggs are cooked through to your liking. Serve along with spinach and turkey mixture. Garnish with a bit more sriracha and parsley, if desired.
Notes
I like to make a big batch of the sautéed turkey spinach mixture. Then I just reheat it and scramble some eggs for a fast, delicious, and filling breakfast. Another great alternative would be to serve the turkey and spinach with two poached eggs per person. If you make poached eggs, these can also be batch prepared and then reheated so that breakfast comes together in the time it takes you to make your coffee or tea.
Protein:Energy Ratio (when made with scrambled eggs): 3.47
Nutrition made with poached eggs rather than scrambled: Calories: 274 cal, Carbs: 4g, Fiber: 1g, Fat: 11g, Protein: 40g, Protein:Energy Ratio: 2.86
Nutrition for turkey and spinach sauté alone: Calories: 148 cal, Carbs: 3g, Fiber: 1g, Fat: 2g, Protein: 29g, Protein:Energy Ratio: 3.47, Protein:Energy Ratio: 7.25
Nutrition Facts
High Protein Turkey and Spinach with Scrambled Eggs
Amount per Serving
Calories
332
% Daily Value*
Fat
11
g
17
%
Saturated Fat
3
g
19
%
Trans Fat
1
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
5
g
Cholesterol
308
mg
103
%
Sodium
976
mg
42
%
Potassium
990
mg
28
%
Carbohydrates
5
g
2
%
Fiber
1
g
4
%
Sugar
2
g
2
%
Protein
52
g
104
%
Vitamin A
5705
IU
114
%
Vitamin C
18
mg
22
%
Calcium
111
mg
11
%
Iron
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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