Skip to content

Healthy Scrambled Eggs With Salmon, Asparagus, and Goat Cheese Recipe

This dish not only tastes fresh, but it's also hundreds of calories less than restaurant scrambles.

Two eggs scrambled in a pat of butter contain approximately 200 calories. So how do so many other restaurants sling together scrambles with more than 1,000 calories? Simple: excessive oil and egregious amounts of cheese. This healthy scrambled eggs recipe has all the makings of hearty breakfast fare—butter, cheese, protein—but with healthy fats, fresh vegetables, and a light caloric toll. Serve it with a scoop of roasted potatoes and fresh fruit.

Nutrition: 320 calories, 17 g fat (6 g saturated), 540 mg sodium

Serves 4

You'll Need

1 Tbsp butter
8 stalks asparagus, woody bottoms removed, chopped into 1" pieces
Salt and black pepper to taste
8 eggs (Spend the extra dollar or two to buy the highest quality eggs you can find. Free-range farmers market eggs are best.)
2 Tbsp fat-free milk
1⁄4 cup crumbled fresh goat cheese
4 oz smoked salmon, chopped

How to Make It

  1. Heat the butter in a large nonstick skillet or sauté pan over medium heat.
  2. When the butter begins to foam, add the asparagus and cook until just tender ("crisp-tender" in kitchen parlance). Season with salt and pepper.
  3. Crack the eggs into a large bowl and whisk with the milk.
  4. Season with a few pinches of salt and pepper and add to the pan with the asparagus.
  5. Turn the heat down to low and use a wooden spoon to constantly stir and scrape the eggs until they begin to form soft curds.  A minute before they're done, stir in the goat cheese.
  6. Remove from the heat when the eggs are still creamy and soft (remember, scrambled eggs are like meat— they continue to cook even after you cut the heat) and fold in the smoked salmon.

Eat This Tip

There is no shortage of stellar scramble combinations. Invent on the fly, or go with one of these flavor-packed approaches.

More on Breakfast

  • breakfast spread

    50 Breakfast Mistakes to Avoid

    Stop cooking bacon on the stovetop!
  • biting into a plate of french toast

    The Best Way to Make French Toast

    Adding this one ingredient transforms the dish!
  • Breakfast bento box high protein with hard boiled eggs fruit nuts cottage cheese cucumber

    19 High-Protein Breakfasts That Keep You Full

    And they're not all eggs!
  • best and worst mcdonalds breakfast

    McDonald's Entire Breakfast Menu—Ranked!

    Which morning meal should you choose?
  • digging into a plate of Italian meatballs

    16 Perfectly Simple Recipes for One

    For those that are flying solo, but love to eat well.
  • Sautéed mushrooms, zucchini, and caramelized onions
  • Chorizo and onion, with diced avocado and chopped cilantro stirred in before serving
  • Chunks of chicken or turkey sausage, scallions, and cheddar
  • Cherry tomatoes, with a swirl of pesto stirred in at the last moment, or even a couple spoonfuls of spicy tomato sauce

RELATED: The easy way to make healthier comfort foods.

0/5 (0 Reviews)

She Lost 100 Pounds—And Shows You How!

Registered Dietitian and Nutritionist Ilana Muhlstein lost her weight and kept it off—and in You Can Drop It!, she'll show you how to lose it, too. More than 240,000 clients have chosen her program—and now it’s yours to keep.