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Microwaved Egg White Scramble (Video)

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I believe in what I call, “the stairs of wellness” when it comes to healthy living. There is a huge range of what is considered healthy when it comes to eating and ultimately I don’t think that it is as black and white as some of us might hope.

Sure, raw kale salad is super nutritious but that doesn’t mean that frozen broccoli or canned corn isn’t worth your time.

There is no such thing as the “healthiest diet” or “a perfect way of eating” that works for everybody all the time (although many of us, including myself, have spent quite the pretty penny hoping to find one!).

THE TRUTH IS that many different approaches, work for many different people during different periods in their life.  And what’s good for the goose is not always good for the gander.

So while many people believe that cooking in the microwave may not be considered a safe or healthy way to prepare a “clean meal”, I say it depends on who you ask.

I have found that when it comes to often times I need faster than fast and easier than easy.  And if the choice is a healthy breakfast cooked in the microwave vs. a pop-tart or a morning donut, I say microwave-it-up.

Sure it would be wonderful if we could have organic gardens, free-range farms, and endless hours of stress free time BUT unfortunately this just isn’t the case for most of us.  Sometimes, we just gotta work with what we have and strive to make the best choices within that arena.

So do I think cooking  in the microwave is the world’s “healthiest” way to prepare a meal?  Not exactly.  But I do think if you can use it as a tool to help get healthier food into your everyday life, more power to you.

Microwaved Egg White Scramble

Yield: Serves 1

Prep Time: 3 minutes

Cook Time: 2 minutes

Total Time: 5 minutes


  • ½ cup of egg whites
  • 2 tbsp diced onions
  • 2 tbsp diced red peppers
  • 2 tbsp part skim, shredded cheese
  • Salt and pepper to taste


Combine all in gradients in microwave safe bowl.

Pop in the microwave for one minute, remove and stir.  Pop back in the microwave for one more minute.

Serve with some toast and fresh fruit!!

Serves 1.

Nutrients per recipe; Calories: 145 Total Fat: 4.6g; Saturated Fat: 2.8g; Cholesterol: 18mg; Sodium: 376mg; Carbohydrate: 4g; Dietary Fiber: 0.4g; Sugars: 3.1g; Protein: 20.1g

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9 comments on “Microwaved Egg White Scramble (Video)

  1. how long can you keep the pre made scrambles in the fridge before they go bad?

    such a genius idea! i never thought to micro’ eggs!!!

  2. Alissa – As long as you are starting off with fresh veggies and egg whites you they should be good for about three or four days.

  3. Dani, thank you very much for this idea. I really like saving time in the morning so I do some pre prepping to avoid any rush. This seems perfect. Can I do the same with whole eggs?

  4. Priyanka – Yes. Whole eggs work too!

  5. Dani-
    I don’t know how I stumbled upon your blog, but I LOVE it! I’ve seriously been addicted to it for like a week. I love cook and am into fitness, so finding yummy, healthy recipes is so fun for me! I can’t wait to incorporate some of yours into my rotation. Keep ’em coming!

  6. My mom does this with egg beaters all the time, and I used to think she was crazy! I’m passing this along to her. She’ll be super excited to see that you agree with her method. :)

  7. Perfect! Thanks Dani! What a great blog you have here. I’m at work with a bunch of egg whites and a brown rice tortilla trying to figure out how to microwave the whites for a wrap 😉

  8. This sure did tasted good, quick & easy.  Dani would a slice of turkey sausage too much of protein at one setting? 

    I didn’t have a red but the yellow pepper worked fine with me.  
    The other day, I was in a hurry. While making my lunch, I put these ingredients into a microwave bowl.
    Then I put in our work microwave.  Right when I got there). People was asking what smelt so good.  
    It made me smile.

    Either place work or home for a quickly breakfast this one worked for me.  Thank you Dani

    • Hi Cindy – so glad you enjoyed it. I think a slice of turkey sausage would be just fine:) Try it and see how you feel!

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