Feeling stressed and short on time but craving a nutritious, satisfying meal? Meet your new go-to: the Protein-Packed Veggie Scramble Mug. This easy, microwave-friendly breakfast or lunch is ready in just a few minutes, keeping you fueled and focused throughout your busy day. With a winning combo of protein-rich eggs, fiber-filled veggies, and bold seasoning, this mug-based meal is the perfect solution for busy home cooks who want real food, fast.
Why You’ll Love This Protein-Packed Veggie Scramble Mug
This simple, single-serve scramble checks all the boxes for a healthy, balanced meal. It’s high in protein to keep you feeling full and satisfied, plus loaded with vitamins, minerals, and antioxidants from the fresh veggies. Best of all, it comes together in mere minutes using your trusty microwave, making it an ideal choice for breakfast, lunch, or a quick snack. No fuss, no mess – just real food that tastes amazing. Plus, the customizable ingredient list means you can tweak it to your taste preferences or what you have on hand. Get ready to fall in love with this protein-packed powerhouse!
Ingredients (Single-Serve)
All you need are a few basic ingredients to whip up this delicious veggie scramble. You’ll start with eggs as the protein base, then add in your choice of fresh veggies like spinach, tomatoes, onions, or peppers. For extra flavor and nutrition, don’t forget the spices, herbs, and a splash of low-fat milk or plant-based milk. The best part? You can have it all ready to go in just one microwave-safe mug.
- 2 large eggs – the protein-packed foundation
- 2-3 tbsp milk or plant-based milk – for a creamy texture
- 1 handful fresh spinach – nutrient-dense leafy greens
- 1 tbsp diced onion – aromatic and flavorful
- 1 tbsp diced tomatoes – juicy, vitamin-rich veggie
- Pinch of salt and pepper – to season and enhance the flavors
Ingredient Substitutions
- Veggies: Feel free to swap in diced bell peppers, mushrooms, or zucchini – whatever you have on hand!
- Dairy-Free: Use unsweetened almond or oat milk instead of regular milk for a vegan-friendly option.
How to Make Protein-Packed Veggie Scramble Mug
This tasty, filling scramble comes together in just a few easy steps, so you can have a nutritious meal ready in no time.
Step 1: Prep Work
Start by cracking 2 eggs into a microwave-safe mug. Add in 2-3 tablespoons of milk or plant-based milk and whisk everything together until well combined.
Step 2: Main Cooking Process
Next, stir in your chopped veggies of choice – try a handful of spinach, diced tomatoes, and a tablespoon of diced onion. Season with a pinch of salt, pepper, and any other dried herbs or spices you’d like.
Step 3: Final Steps/Assembly
Microwave the mug for 1-2 minutes, stopping to stir occasionally, until the eggs are cooked through and the veggies are tender. Top with a sprinkle of shredded cheese, if desired.
Step 4: Finishing Touches
For an extra boost of flavor and texture, you can top your scramble with a dollop of Greek yogurt, a sprinkle of crushed red pepper flakes, or a handful of fresh herbs.
Variations & Time-Saver Tips
- Flavor Boost: Add a tablespoon of salsa or a sprinkle of feta cheese for a zesty twist.
- Make It Heartier: Pair your veggie scramble with a slice of whole-grain toast or a side of roasted potatoes.
- Veggie Variety: Swap in different veggies like bell peppers, mushrooms, or zucchini.
- Meal Prep: Chop the veggies ahead of time and store them in the fridge for quick assembly.
Serving, Storage & Reheat
Serve with: a slice of whole-grain toast, a side of roasted potatoes, or a piece of fresh fruit.
Storage: Leftovers can be stored in the refrigerator for up to 3 days. Reheat in the microwave when ready to enjoy again.
Microwave Reheat: Simply pop your leftover scramble in the microwave for 30-60 seconds, stirring halfway, until heated through.
Make-Ahead: You can prepare this recipe ahead of time by pre-chopping the veggies and storing them in the fridge. When you’re ready to cook, just throw them in the mug with the eggs and milk.
Nutrition Info
One serving of this Protein-Packed Veggie Scramble Mug provides a satisfying balance of protein, fiber, and essential nutrients. You’ll get around 15 grams of protein, along with a good source of vitamins A, C, and K from the veggies. Plus, it’s relatively low in calories, making it a great option for weight management or anyone looking to eat more nutrient-dense meals.
- Serving Size: 1 mug
- Calories: 195 kcal
- Protein: 15 g
- Carbs: 10 g
- Fat: 10 g
- Sodium: 345 mg
FAQs
Can I use frozen veggies instead of fresh?
Absolutely! Frozen veggies work great in this recipe and can be a convenient time-saver. Just be sure to thaw and drain them before adding to the mug.
How can I make this recipe vegan?
To make this scramble vegan-friendly, simply swap out the eggs for a plant-based egg alternative and use unsweetened almond or oat milk in place of dairy milk. You can also omit the cheese or choose a dairy-free cheese instead.
Is this recipe gluten-free?
Yes, this Protein-Packed Veggie Scramble Mug is naturally gluten-free, as it doesn’t contain any wheat-based ingredients. It’s a great option for those following a gluten-free diet.
How can I meal prep this recipe?
For easy meal prep, you can pre-chop the veggies and store them in the fridge, so all you have to do is throw them in the mug with the eggs and milk when you’re ready to cook. You can also prepare a big batch of the veggie mixture and portion it out into individual mugs or containers for quick, grab-and-go meals throughout the week.
Can I make this recipe in advance?
While the scramble is best enjoyed fresh, you can make it ahead of time and reheat it in the microwave for up to 3 days. Just be aware that the texture may change a bit after reheating.
Try These Next
- Protein Packed Veggie Mug Bowl
- High Protein Chicken And Quinoa Mug Bake
- Mediterranean Quinoa Veggie Mug
Protein-Packed Veggie Scramble Mug
- Prep Time: 5 minutes
- Cook Time: 2 minutes
- Total Time: 7 minutes
- Yield: 1 serving 1x
- Category: Healthy Weight Management
- Method: Microwave
- Cuisine: American
Description
This Protein-Packed Veggie Scramble Mug is a quick and nutritious meal perfect for any time of the day. Packed with protein and fiber, it’s a filling option that supports your healthy lifestyle.
Ingredients
2 large eggs
1/4 cup diced bell peppers
1/4 cup chopped spinach
2 tablespoons diced onions
1/4 cup black beans, rinsed
Salt and pepper to taste
1 tablespoon shredded cheese (optional)
Instructions
1. In a microwave-safe mug, whisk together the eggs.
2. Add the diced bell peppers, chopped spinach, diced onions, and black beans to the mug.
3. Season with salt and pepper, and mix well.
4. Microwave on high for 1 minute, then stir.
5. Microwave for an additional 30 seconds or until the eggs are fully cooked.
6. Top with shredded cheese if desired, and enjoy!
Notes
This recipe is easily customizable. Feel free to add your favorite veggies or spices for extra flavor!
Nutrition
- Serving Size: 1 mug
- Calories: 250 kcal
- Sugar: 2g
- Sodium: 300mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 6g
- Protein: 18g
- Cholesterol: 210mg