Low Calorie Egg White Scramble With Spinach and Onions

What a satisfying 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 and 3 grams of fat. Serve with tomatoes and a slice of whole-wheat toast and this complete breakfast will still be under 300 calories!
Low Calorie Egg White Scramble With Spinach and Onions

Helpful Tips About this Recipe

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.

WW Freestyle SmartPoints
WW SmartPoints
SKINNY FACTS: for 1 serving
137 calories, 3g fat, 1g sat. fat, 8mg chol, 19g protein, 7g carbs, 1g fiber, 495mg sodium, 3g sugar
FACTS: for Freestyle SmartPoints
48 calories, 1g sat. fat, 3g protein, 2g sugar


Low Calorie Egg White Scramble With Spinach and Onions

Low Calorie Egg White Scramble With Spinach and Onions

No ratings yet
Prep Time 10 minutes
Cook Time 8 minutes
Total Time 18 minutes
Course Breakfast, Main Course
Cuisine American
Servings 2
Calories 137 kcal


  • 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


  • In a nonstick pan, melt 1 tablespoon of reduced-fat butter or Smart Balance Light. Add chopped onions, spinach and sauté until onions are golden about 3 minutes.
  • Pour egg whites into pan. Scramble until cooked.
  • Divide egg mixture among 2 plates.  Sprinkle 2 tablespoons cheese on top of each. Add salt and pepper, to taste.
  • Serve with sliced tomatoes and 1 slice of whole-wheat toast.


Serving: 0.5recipeCalories: 137kcalCarbohydrates: 7gProtein: 19gFat: 3gSaturated Fat: 1gCholesterol: 8mgSodium: 495mgFiber: 1gSugar: 3gBlue Smart Points: 2Green Smart Points: 3Plus Points: 3
Tried this recipe?Let me know how it was!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating