Breakfast 🤖 AI Generated

Creamy Eggs with Avocado & Spinach (40% Fewer Calories)

Silky scrambled eggs folded with buttery avocado and wilted spinach—but with a clever swap that cuts 230 calories while keeping every bit of indulgence. This elegant breakfast delivers restaurant-quality richness without the guilt.

10m

Prep Time

12m

Cook Time

Servings

348

Calories

22g

Protein

🛒 Ingredients

✓ 4 large eggs
✓ 2 cups fresh spinach, roughly chopped
✓ 1.5 tbsp unsalted butter
✓ 2 tbsp low-fat milk (1% or skim)
✓ 2 sprays avocado oil cooking spray
✓ 0.75 medium avocado, sliced
✓ 2 tbsp plain Greek yogurt (0% or 2% fat)
✓ 1/4 tsp sea salt
✓ 1/8 tsp black pepper
✓ 1/8 tsp red pepper flakes (optional)

👨‍🍳 Instructions

1. Prep Your Ingredients: Roughly chop spinach, slice the 0.75 avocado, and crack eggs into a bowl. Whisk eggs with low-fat milk, salt, pepper, and red pepper flakes until combined but not overworked.

2. Heat Your Pan: Place a non-stick skillet over medium-low heat. Add 1 spray of cooking spray and let it warm for 30 seconds—this is crucial for preventing sticking without excess butter.

3. Sauté Spinach First: Add 0.5 tbsp butter to the pan, then immediately add spinach. Stir constantly for 2–3 minutes until wilted and any moisture has evaporated. Season lightly with salt. Transfer to a plate.

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4. Cook the Eggs Low and Slow: Return the pan to medium-low heat with 1 spray cooking spray and remaining 1 tbsp butter. Pour in whisked eggs. Let them sit undisturbed for 10 seconds, then gently push from edges to center with a spatula, every 15 seconds. This creates large, creamy curds.

5. Fold in Greek Yogurt: When eggs are still slightly underdone (about 2 minutes of cooking), gently fold in 2 tbsp Greek yogurt in two additions. This adds creaminess and replaces traditional cream while cutting calories.

6. Combine with Spinach: Gently fold the wilted spinach back into the eggs. Remove from heat while eggs still look slightly soft—residual heat will finish cooking.

7. Plate and Finish: Divide eggs between two warmed plates. Top each serving with 0.375 avocado slices (about 4–5 slices). Drizzle with lemon juice and sprinkle fresh dill, lemon zest, and smoked paprika.

📊 Nutrition per Serving

Calories348 kcal

Protein22g

Carbohydrates16g

Fat18g

🏷️ Tags

#healthy scrambled eggs recipe#avocado spinach breakfast low-calorie#creamy eggs without heavy cream

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