Low Calorie Egg White Scramble With Spinach and Onions



What a delicious and nutritious way to start the day! This scramble is quick and easy to prepare. Normally, a restaurant serving of egg scramble contains 3 regular eggs and full-fat feta, all cooked in butter. With skinny substitutions such as egg whites and fat-free feta cheese, scrambled with reduced-fat butter or Smart Balance Light, this 4 egg white scramble contains only 137 calories, 3 grams of fat and 3 Weight Watchers SmartPoints. Serve with tomatoes and a slice of whole wheat toast and this complete breakfast will still be under 300 calories!

Prep Time: 10 minutes

Cook Time: 8 minutes


1 tablespoon reduced-fat butter or Smart Balance Light

½ cup chopped onions

2 cups fresh spinach

8 egg whites (1 cup)

¼ cup (1 oz) crumbled fat-free feta cheese or light feta cheese


1. In a nonstick pan, melt 1 tablespoon of reduced-fat butter or Smart Balance Light. Add chopped onions, spinach and saute until onions are golden, about 3 minutes.

2. Pour egg whites into pan. Scramble until cooked.

3. Divide egg mixture among 2 plates.  Sprinkle 2 tablespoons cheese on top of each. Add salt and pepper, to taste.

4. Serve with sliced tomatoes and 1 slice whole wheat toast.

Makes 2 servings

Food Fact

The average hen produces about 200 eggs a year.

Healthy Benefits

Egg whites have fewer calories, fat and contain no cholesterol compared to the yolk. Egg whites are high in protein, contain potassium, magnesium, calcium, zinc and iron. They’re a good source of riboflavin and selenium along with essential vitamins such as folate, B12 and niacin.

Spinach is a powerhouse of nutrition. It’s packed with iron, beta carotene and a good source of fiber. It contains vitamins A, C, and E and is a rich source of folic.

Shopping Tips

You can buy a container of  “All Whites” in the egg section of the supermarket. One large egg white is equal to ⅛ cup. Or, simply separate the eggs and toss the yolks.

Most supermarkets sell fat-free or light feta cheese. You can substitute with reduced-fat mozzarella cheese, if desired.

Weight Watchers SmartPoints 
Weight Watchers POINTS PLUS 3

SKINNY FACTS: for 1 serving
137 calories, 3g fat, 1g sat. fat, 8mg chol, 19g protein, 7g carbs, 1g fiber, 495mg sodium, 3g sugar