Microwave Egg White Protein Scramble
Fluffy egg white scramble made entirely in the microwave in 3 minutes. Low-calorie, ultra-high protein, and dorm-room friendly.
PROTEIN 32g
CALORIES 190
P:E RATIO 4.0
TIME 6m
YIELD 1
P:E 4.0
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
1 cup liquid egg whites 32G PROTEIN
1/4 cup diced bell pepper FLAVOR
2 tbsp shredded low-fat cheese DAIRY
1 tbsp salsa FLAVOR
Salt and pepper to taste FLAVOR
Cooking spray FLAVOR
MEAL PREP LOGISTICS
- Storage: Best fresh. Not ideal for storage.
- Batching: Stirring between intervals prevents rubbery texture.
- Reheat: Microwave 30 seconds if it cooled.
EXECUTION STEPS
01
HIGH HEAT SEAR
Spray a microwave-safe bowl with cooking spray.
02
VEGGIE STEAM-SAUTÉ
Pour in egg whites and add bell pepper.
03
VEGGIE STEAM-SAUTÉ
Microwave 1 minute, stir, microwave 1 minute more.
04
THE ASSEMBLY
Stir again, top with cheese and salsa.
05
STEP 5
Microwave 30 seconds until cheese melts.
PRIMARY CATEGORY
EXPLORE MORE Microwave ProteinRELATED INGREDIENTS
FULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 1 cup liquid egg whites
- 1/4 cup diced bell pepper
- 2 tbsp shredded low-fat cheese
- 1 tbsp salsa
- Salt and pepper to taste
- Cooking spray