Scrambled Eggs with Spinach on Rye
A 10-minute one-pan breakfast with 22 g of protein and 320 kcal — soft scrambled eggs with sautéed baby spinach on rye bread.
A 10-minute high-protein breakfast with 22 g of protein and 320 kcal cooked in a single pan. Soft scrambled eggs with sautéed baby spinach on a slice of rye bread — iron, choline, and B-vitamins together.
Ingredients (1 serving)
- Eggs — 3 large
- Baby spinach — 60 g
- Rye bread — 1 slice (40 g)
- Olive oil — 1 tsp
- Salt, pepper — to taste
Macros per serving
- Calories: 320 kcal
- Protein: 22 g
- Fat: 14 g
- Carbs: 24 g
- Fiber: 4 g
Key micronutrients
- Choline: ~400 mg
- Iron: ~3 mg
- Vitamin K: ~200 µg
- Lutein: ~4 mg
Why it earns a spot in the rotation
- Protein density. 22 g of protein for 320 kcal, all from whole eggs.
- Choline from eggs. ~400 mg of choline per serving — eggs are one of the richest dietary sources.
- Iron and vitamin K from spinach. The sautéed spinach contributes ~3 mg of iron and ~200 µg of vitamin K.
- Lutein. ~4 mg of lutein comes from the egg yolks and spinach together.
Related protocols
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
