• MealPro
  • Blog
  • Low Calorie Scrambled Eggs Recipe for Weight Loss

Low Calorie Scrambled Eggs Recipe for Weight Loss

Chef Dan Catanio , On January 20, 2024


Low calorie scrambled eggs for weight loss Recipe Card

Low Calorie Scrambled Eggs for Weight Loss Recipe Description

Scrambled eggs are a fantastic low calorie meal option for a weight loss diet. When making low calorie scrambled eggs for weight loss, special care should be taken to ensure your calories stay within your diet’s parameters. Each egg contains about 72 calories, 6g of protein, 5g of fat, and 0.5g of carbohydrates, making them a high-protein breakfast food that are also appropriate for weight loss.

Ingredients for this Low Calorie Scrambled Eggs Recipe

Recipe Ingredients for low calorie scrambled eggs

Ingredients for this low calorie scrambled eggs recipe.

  • 2 Eggs**

  • Salt & Pepper (a pinch)

  • Non-Stick Spray

  • 1/4 Cup of Low-Fat or Skim Milk (optional)

**Optional step: depending on your required macros for weight loss, 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 and lowers calories.

Scrambled Eggs Recipe Kitchen Tools Needed

Tools Needed to Make this scrambled eggs Recipe

Kitchen tools needed to make low calorie scrambled eggs for weight loss.

  • 8-10″ Non-Stick Pan

  • Cutting Board

  • Whisk

  • Measuring Cups/Spoons

  • Chef’s Knife

  • Silicone Spatula

  • Kitchen Timer

  • Mixing Bowl

Weight Loss Egg Scramble Cooking Video Tutorial

In this video, I demonstrate the technique to making the best low car scrambled eggs while keeping them fluffy and moist. If you prefer to read my recipe, see the step-by-step instructions.

How to Make low calorie scrambled eggs for weight loss Step-by-Step Cooking 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.

    how to crack an egg

    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. You may also add ¼C skim milk to the mixing bowl to impart a fluffier texture to the dish.

    how to separate an egg

    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.

    eggs in mixing bowl cracked and whisked

    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 low calorie scrambled 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 or low temperature, and if scrambling only the egg whites, use the low heat setting.

    Pro tip: 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.

    pan on burner with oil

    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.

    scrambled eggs in pan

    Use a spatula to fold the eggs in the pan.

  6. Seasoning the eggs should be done now. Common sense may dictate the low calorie eggs should be seasoned prior to cooking, but many chefs will advise to add your salt and pepper (and other spices of your choosing) at the end of the cooking process. Sprinkle about 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. Serve and enjoy warm with an orange wedge or fresh fruit juice to make this low calorie meal you won’t want to miss.

    scrambled eggs plated

    Season your low calorie scrambled eggs before plating.

Weight Loss Scrambled Eggs Recipe Servings and Sides

Enjoy this delicious scrambled eggs for weight loss breakfast recipe. For added flavor with few calories, you can add a some grated parmesan cheese when seasoning, and fold it into the egg scramble. Try making a high protein breakfast bowl if you’d like a full, balanced breakfast. To learn more about how to lose weight, try reading our weight loss guide.

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.