To make scrambled eggs that are low in calorie, that has 36 grams of protein and only 5 grams carbs, and still cheesy and delicious, try cheese powder and fat free cheddar cheese. The combination is out of this world!Jump to Recipe
These scrambled eggs, with cheese and all, has 241 calories, 36 grams protein, 5 grams carbs, and 6 grams of fat
Recently I purchased some cheese powder from Amazon (the Hoosier brand here). Not only is it only $9.41 for a 1lb container (so cheap), but each tablespoon is only 25 calories! I’m convinced this container is going to last me forever!
I’ve used it a few times. I’ve sprinkled it on veggies and pasta. But adding the cheese powder to my scrambled eggs was a game changer! I love that for only 25 calories, I could get that rich, creamy, cheddar taste.
Healthy Substitutions for lower calories
I enjoy eggs daily. Ever since I started losing weight last year, it became part of my daily weight loss meal plans. And for that reason alone, I’ve become SUPER creative with different ways to cook eggs. (here’s 19 of them).
But for these scrambled eggs, I just wanted them to be cheesy. And did I mention they are high in protien and low in carbs? 36 grams of protein on that plate and only 5 grams carbs!
So, to keep calories down, I made these swaps:
- 1 whole egg plus 1 cup egg whites. Lots of scrambled eggs use whole eggs exclusively. But these calories do add up! Putting the whole egg with egg whites means you still get the healthy fats, you get lots of volume for fewer calories, and the protein count is still very high. 1 egg plus one cup egg whites is 172 calories. Whereas 4-5 whole eggs would be 350 calories! A savings of 178 calories.
- 1 tablespoon powdered cheese– Instead of extra cheese, using the powdered cheese gives your eggs the cheesy flavor that makes scrambled eggs so tasty.
- 1/4 cup fat free cheddar– Fat free cheddar has half the calories as full fat cheddar. I realize this is hard to find, but I get mine at Walmart, the Great Value brand. With 45 calories for the fat free cheddar and 110 calories for full fat cheddar, you save 65 calories.
- Spinach– Practically zero calories so I rarely track this. I only used 3 baby spinach leaves. But, it gives the eggs a little color and a subtle taste.
- Mrs. Dash onion and herb – I’ve been watching my sodium a bit. Not because I think sodium is that bad for you, but I just like to be consistent and avoid water retention fluctuations. The Mr.s Dash line has some tasty, sodium free seasonings!
Total calories saved = 243 calories!
How to make these scrambled eggs
To start with, I simply whisk the whole egg with the egg whites. That way it gets distributed nice and evenly.
Then, I whisk in the cheese powder! This will be a bit lumpy, so whisk as well as you can.
Then, using a hot skillet, sprayed with cooking spray, pour the eggs into the skillet. As the bottom of the eggs start to cook, push the eggs around to scramble them, and get all the eggs to get hot enough to cook.
Once your eggs are almost done, add the spinach and cheese to the top. Turn the heat down and put a lid on it, to wilt the spinach and melt the cheese.
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Double Cheesy Scrambled Eggs
- Whisk together whole egg and liquid egg whites. Add cheese powder and whisk until lumps no longer appear.
- Heat a skillet over medium high heat and spray with cooking spray.
- Pour eggs onto hot skillet, and using a spatula, move the runny eggs around, scraping the bottom of the pan to get all the eggs hot and cooked.
- When it's just about cooked, add spinach and sprinkle with cheese. Put lid on it for 1-3 minutes, while the cheese melts and the spinach wilts.
- When done, sprinkle with Mrs. Dash sodium free seasoning.
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