{"id":5949,"date":"2022-11-22T16:54:56","date_gmt":"2022-11-22T16:54:56","guid":{"rendered":"https:\/\/www.mindfulchef.com\/blog\/?p=5949"},"modified":"2026-02-17T14:59:38","modified_gmt":"2026-02-17T14:59:38","slug":"how-to-make-scrambled-eggs-healthy","status":"publish","type":"post","link":"https:\/\/www.mindfulchef.com\/blog\/how-to-make-scrambled-eggs-healthy\/","title":{"rendered":"How to make scrambled eggs healthy"},"content":{"rendered":"\n<p>They\u2019re the breakfast and brunch staple that normally comes loaded with butter, milk, and maybe even a splash of cream (we\u2019re sorry, arteries), but when it comes to how to make healthy scrambled eggs, that got our chefs thinking: how can we whip \u2018em up and still get them tasting like a treat. Let\u2019s get cracking.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why are eggs healthy?&nbsp;<\/strong><\/h2>\n\n\n\n<p>Eggs are little nutrient powerhouses, because they&#8217;re a complete source of protein. Rich in vitamins and minerals, they even contain all nine essential amino acids (known as \u2018building blocks\u2019) the body can\u2019t produce on its own.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Iron<\/li><li>Vitamin A<\/li><li>Vitamin D<\/li><li>Vitamin E<\/li><li>Vitamin B12<\/li><li>Folate<\/li><li>Protein<\/li><li>Selenium<\/li><li>Lutein and zeaxanthin<\/li><li>Choline<\/li><\/ul>\n\n\n\n<p>The flip side (pun intended) is that eggs can get a bad press because they also contain levels of fat and saturated fat that contribute to cholesterol, but like anything, they\u2019re great in moderation, as part of a healthy balanced diet.<\/p>\n\n\n\n<p>All your Mindful Chef eggs are 100% British and free-range. So firstly make sure the eggs you\u2019re treating yourself to are the best ones your pockets will allow.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Explore our healthy brunch recipes&nbsp;<\/strong><\/h2>\n\n\n\n<p><a href=\"https:\/\/www.mindfulchef.com\/healthy-recipes\/spicy-chicken-egg-and-pepper-shakshuka\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.mindfulchef.com\/healthy-recipes\/spicy-chicken-egg-and-pepper-shakshuka<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.mindfulchef.com\/healthy-recipes\/eggs-royale-and-asparagus\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.mindfulchef.com\/healthy-recipes\/eggs-royale-and-asparagus<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.mindfulchef.com\/healthy-recipes\/soft-boiled-eggs-and-smoky-beans-1\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.mindfulchef.com\/healthy-recipes\/soft-boiled-eggs-and-smoky-beans-1<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.mindfulchef.com\/healthy-recipes\/smoked-haddock-poached-egg-and-coconut-quinoa\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.mindfulchef.com\/healthy-recipes\/smoked-haddock-poached-egg-and-coconut-quinoa<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to make healthy scrambled eggs<\/strong><\/h2>\n\n\n\n<p>And here\u2019s what we came up with. Our version is oil-free but you can add 1 tsp oil to the non-stick pan (or a few squirts of a good quality cooking spray). Tip: you really need a non-stick pan for this!<\/p>\n\n\n\n<p><strong>Ingredients:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>3 eggs<\/li><li>Small packet of (sustainably sourced) smoked salmon<\/li><li>Fresh chives, snipped&nbsp;<\/li><li>Salt and freshly ground black pepper<\/li><li>\u00bd a lemon<\/li><\/ul>\n\n\n\n<p><strong>Method:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Beat eggs in a bowl and tip into a<strong> <\/strong>non-stick saucepan over a gentle heat<\/li><li>Using a wooden spoon gently stir the eggs (we \u2018bring\u2019 the eggs in from the outside of the pan to the middle) until you reach your desired consistency<\/li><li>Sprinkle on some chives<\/li><li>Add a little salt and pepper<\/li><li>Serve alongside smoked salmon and a squeeze of lemon.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to make scrambled eggs healthy<\/strong><strong> if you\u2019re vegetarian<\/strong><\/h2>\n\n\n\n<p>Looking how to make scrambled eggs healthy when you\u2019re meat-free, or you simply fancy a twist? Simply swap the salmon for a high quality veggie sausage, some vitamin-k rich mushrooms, spinach or avocado slices. Enjoy experimenting!<\/p>\n\n\n\n<p>We haven\u2019t tried popping in plant mylk to our eggs yet but if you do, the chefs recommend something that doesn\u2019t have a strong flavour, like soy or oat.&nbsp;<\/p>\n\n\n\n<p>If you\u2019re vegan, why not try our <a href=\"https:\/\/www.mindfulchef.com\/healthy-recipes\/mexican-style-beans-with-scrambled-tofu-and-avocado\" target=\"_blank\" rel=\"noreferrer noopener\">scrambled tofu<\/a> recipe with loads of Mexican flavours!<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p><em>Yet to try healthy eating made easy? Get&nbsp;<strong>\u00a325% off your first four recipe boxes by entering code BLOG25X4<\/strong>&nbsp;at checkout. Mindful Chef healthy recipe boxes help you to cook delicious nutritious meals, in as little as 15 minutes. Each box contains recipe instructions, pre-portioned ingredients and responsibly sourced, seasonal British produce.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>They\u2019re the breakfast and brunch staple that normally comes loaded with butter, milk, and maybe even a splash of cream (we\u2019re sorry, arteries), but when it comes to how to make healthy scrambled eggs, that got our chefs thinking: how can we whip \u2018em up and still get them tasting like a treat. Let\u2019s get&#8230;<\/p>\n<p><a class=\"more-link\" href=\"https:\/\/www.mindfulchef.com\/blog\/how-to-make-scrambled-eggs-healthy\/\">Read More<\/a><\/p>\n","protected":false},"author":13,"featured_media":6052,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[3,26],"tags":[],"class_list":{"0":"post-5949","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-breakfast","8":"category-nutrition","9":"entry"},"uagb_featured_image_src":{"full":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/11\/2.png",600,400,false],"thumbnail":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/11\/2-150x150.png",150,150,true],"medium":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/11\/2-300x200.png",300,200,true],"medium_large":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/11\/2.png",600,400,false],"large":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/11\/2.png",600,400,false],"1536x1536":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/11\/2.png",600,400,false],"2048x2048":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/11\/2.png",600,400,false],"horizontal-thumbnail":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/11\/2.png",600,400,false],"horizontal-thumbnail-small":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/11\/2-360x225.png",360,225,true],"vertical-thumbnail":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/11\/2.png",600,400,false],"vertical-thumbnail-small":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/11\/2-360x400.png",360,400,true],"square-thumbnail":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/11\/2-360x361.png",360,361,true]},"uagb_author_info":{"display_name":"Faye","author_link":"https:\/\/www.mindfulchef.com\/blog\/author\/fayemindfulchef-com\/"},"uagb_comment_info":1,"uagb_excerpt":"They\u2019re the breakfast and brunch staple that normally comes loaded with butter, milk, and maybe even a splash of cream (we\u2019re sorry, arteries), but when it comes to how to make healthy scrambled eggs, that got our chefs thinking: how can we whip \u2018em up and still get them tasting like a treat. Let\u2019s get...Read&hellip;","_links":{"self":[{"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/posts\/5949","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/comments?post=5949"}],"version-history":[{"count":9,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/posts\/5949\/revisions"}],"predecessor-version":[{"id":7320,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/posts\/5949\/revisions\/7320"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/media\/6052"}],"wp:attachment":[{"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/media?parent=5949"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/categories?post=5949"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/tags?post=5949"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}