High Protein Bodybuilding Scrambled Eggs Recipe for Bulking

Chef Dan Catanio , On July 1, 2023

Bodybuilding Scrambled Eggs Recipe for Bulking

Bodybuilding Egg Scramble Recipe Description

Eggs are a staple food for bodybuilding meal prep. Each egg contains approximately 6g of protein, 5g of fat, and 0.5g of carbohydrates. Eggs can be cooked to prepare an high protein omelette recipe, or they can be scrambled five at a time for a snack or bodybuilding breakfast recipe that adds an additional 30g of protein per serving size to your diet!

Depending on your required bodybuilding macros, you may elect to remove some or all of the egg yolks by separating them from the egg whites during the cracking process. This reduces your overall fat consumption.

Ingredients for this Bodybuilding Scrambled Eggs Recipe

Ingredients for this bodybuilder scrambled eggs recipe.

*Do not use salt if you are close to competing. When you go on stage the lights show every skin crease, and sodium will cause you to retain water weight. To get that dry, vascular look limit the sodium intake when close to your competition.

Kitchen Tools Needed for this High Protein Scrambled Eggs Recipe

Kitchen tools needed to make bodybuilder scrambled eggs.

Bodybuilder Scrambled Eggs Recipe Step-by-Step Directions

1. Proper egg cracking technique is as follows: with a clean, raw egg in hand, strike the side of the raw egg onto a hard, flat surface. This cracks the egg shell, but importantly leaves the inner membrane intact. Next, use the tip of your thumb to pierce the membrane, hold the egg over the mixing bowl, and use both hands to grab both sides of the shell, and separate, allowing the egg white and yolk to drop into the bowl.

   

   Crack the egg on a flat surface, not on the edge of a bowl or pan.

   
   

2. Simply pass the yolk between the two shell halves, allowing gravity to separate the egg whites and fall into your mixing bowl. You can dispose of the yolks with the shells.

   

   Separate the white and dispose of the yolk to reduce fat consumption.

   
   

3. Dispose of the shells directly into a trash or compost bin, if possible. Next, whisk the eggs until the yolks and whites are mostly incorporated; this creates ribbons of egg whites and yolks in your cooked dish, resulting in a more complex texture. You may choose to whisk the eggs until fully emulsified, creating a creamier scrambled egg consistency and texture.

   

   Whisking the eggs produces fluffy ribbons of cooked egg white and yolk.

   
   

4. It’s time to heat the pan you’ll be using to cook your eggs. Set the heat to medium-low, and after about 30 seconds, add a light coating of non-stick spray. Scrambled eggs cook best at a medium-low to low temperature, and if scrambling only the egg whites, use the a low heat setting. If the pan begins to smoke, the oil is beginning to burn–reduce the heat and temporarily take the pan off the burner. Be sure to wipe out any burnt oil with a folded, clean paper towel, using your spatula to push the towel around in the pan. Dispose of the towel, and re-coat the pan.

   

   Heat the pan on medium low, as scrambled eggs should cook slowly.

   
   

5. Now, pour the whisked eggs into the hot pan. The eggs turn from runny to solid as they cook. Use your spatula to fold the eggs around in the pan, creating layers. These layers create pockets of creaminess intermixed with fluffiness. Turn the burner off, and remove the pan from heat about 30 seconds prior to the eggs being cooked to your liking. A shorter cook time produces more creaminess, while longer produces more fluffiness.

   

   Use a spatula to fold the eggs in the pan.

   
   

6. Seasoning your bodybuilding scrambled eggs with low-sodium seasoning. This is done to reduce the water weight you could build up if you use a high salt seasoning. Sprinkle no more than ¼-½tsp of salt and pepper into the pan, and mix into the eggs. The eggs will continue to cook in the minutes directly after removing the pan from heat, and seasoning and continuing to fold the eggs during this step will enhance the dish’s flavor. Your finished eggs can now be plated and prepared for serving.

   

   Season your scrambled eggs before plating.

How to Crack an Egg Video Tutorial

In this video, Chef Dan demonstrates how to effortlessly crack eggs to make this bodybuilding scrambled eggs recipe. Since eggs are a raw animal-based product cracking them with one hand could limit the cross-contamination. Remember that eggs should be handled with precautions similar to handling raw meat.

Bodybuilder Scrambled Eggs Recipe Servings and Sides

The flavor of scrambled eggs is enhanced by adding some shreds of cheddar cheese during the seasoning process. Depending on your bodybuilding meal prep, cheese could be added. The outcome is that it will add a little more carbs, protein, and fat to the meal. Try making a high protein breakfast bowl if you’d like a full, balanced breakfast. For meal prepping bodybuilders, these simple protein bars are great if you’re on the go.

Chef Dan Catanio

A Culinary Institute of America graduate from the 1990s, Chef Dan began his career as a saucier at the Waldorf Astoria in Manhattan under the Hilton Corporation. Over the years, he has held key positions such as Corporate Executive Chef Director at 5-star restaurants, country clubs, and Indian Casino Resorts.