Name: Muscle-Gaining Egg White Scramble with Spinach
Prep time: 5 min
Cook time: 7 min
Total time: 12 min
Yield: 2
Cuisine: American
Ingredients: ½ small red onion, finely diced; ½ tsp olive oil or cooking spray; 1 cup cherry tomatoes, halved; 1½ cups liquid egg whites (or whites from 10–12 large eggs); 2 cloves garlic, minced; 3 cups fresh baby spinach; Optional toppings: hot sauce, everything bagel seasoning, fresh herbs; Salt, black pepper, and optional herbs (oregano, basil)

This ultra-high-protein egg white scramble loaded with spinach, tomatoes, and onions delivers over 35g of lean protein per serving. Perfect for calisthenics athletes wanting to build muscle without extra fat—quick, fluffy, nutrient-dense, and the ultimate muscle-gaining breakfast that keeps you full and energized all morning.

Why You’ll Love This Recipe

This muscle-gaining egg white scramble is pure gold for anyone serious about calisthenics and building lean muscle. Using only egg whites gives you massive protein (over 35g!) with virtually zero fat or cholesterol, while the spinach floods your body with iron, nitrates, and antioxidants that improve blood flow, oxygen delivery, and recovery—exactly what you need for harder pull-ups and longer holds. It’s incredibly low-calorie yet super filling thanks to the high volume of veggies, making it perfect for lean bulking phases. Takes just 10 minutes, tastes amazing (not boring diet food!), and leaves you feeling light but powerfully fueled for your morning workout or busy day. Once you start your day with this, you’ll never go back to regular eggs again!

Recipe Tips and Tricks

Use a good non-stick pan and cook on medium-low for the fluffiest texture.
Add the egg whites in two batches and fold gently—like making a French omelet—for maximum volume.
Season the veggies first so they release flavor into the eggs.
Squeeze out excess water from spinach after wilting to prevent soggy scramble.
Add a splash of water instead of oil for even lower calories and steamier eggs.
Top with hot sauce or everything bagel seasoning for zero-calorie flavor explosion.

Yield: 2 Servings

Muscle-Gaining Egg White Scramble with Spinach

35g+ protein egg white scramble with spinach—lean muscle-building breakfast for calisthenics athletes!

Prep Time 5 minutes

Cook Time 7 minutes

Total Time 12 minutes

Ingredients

½ small red onion, finely diced
½ tsp olive oil or cooking spray
1 cup cherry tomatoes, halved
1½ cups liquid egg whites (or whites from 10–12 large eggs)
2 cloves garlic, minced
3 cups fresh baby spinach
Optional toppings: hot sauce, everything bagel seasoning, fresh herbs
Salt, black pepper, and optional herbs (oregano, basil)

Instructions

Heat things up! Grab your favorite non-stick skillet and warm ½ tsp olive oil (or spray) over medium heat—let’s make this epic!
Sauté the flavor crew! Toss in the diced red onion and minced garlic—cook for 2 minutes until fragrant and soft.
Add the tomatoes! Throw in the halved cherry tomatoes and cook 1–2 minutes until they start to release their juices.
Wilt that spinach! Pile in all 3 cups of baby spinach—it looks like a lot but watch it shrink like magic in 60 seconds!
Season like a boss! Sprinkle salt, black pepper, and any herbs you love—stir everything together beautifully.
Pour in the protein power! Pour half the egg whites over the veggies and let them set for 30 seconds.
Fold gently! Using a spatula, gently fold the set edges into the center—like making the fluffiest cloud ever.
Add the rest! Pour in the remaining egg whites and keep folding gently for 2–3 minutes until just set but still soft and creamy.
Final taste check! Give it one last sprinkle of salt or pepper if needed—your muscles are already thanking you.
Plate and crush the day! Slide that gorgeous, fluffy scramble onto your plate, add your favorite zero-calorie toppings, and enjoy every muscle-feeding bite!

Notes

Contains approximately 35–38g protein and only ~250 calories—perfect for lean gains!
Using carton egg whites saves time and makes this truly foolproof.
Naturally gluten-free, dairy-free, low-carb, and keto-friendly.

Nutrition Information

Yield

Serving Size

1
Amount Per Serving Calories 228Total Fat 3gSaturated Fat 0gUnsaturated Fat 3gSodium 610mgCarbohydrates 23gFiber 10gSugar 7gProtein 32g

Ingredients Notes

Egg whites (carton or separated): Pure protein—no yolk means zero fat and maximum muscle-building amino acids (about 3.6g protein per large egg white).
Fresh baby spinach: Packed with nitrates that improve muscle contraction strength and blood flow; also rich in iron and magnesium for energy and recovery.
Cherry tomatoes: Add natural sweetness, lycopene (antioxidant), and juiciness without extra calories.
Red onion: Gives sharp flavor and prebiotic fiber; minimal carbs but huge taste impact.
Garlic: Boosts nitric oxide production and adds immune-supporting sulfur compounds.

Variations and Substitutions

Even higher protein: Add ½ cup liquid egg whites extra or mix in ¼ cup cottage cheese before cooking.
Full eggs version: Use 2 whole eggs + 6 egg whites if you’re bulking and want healthy fats.
Veggie boost: Add mushrooms, bell peppers, zucchini, or broccoli for more volume and micronutrients.
Greek flair: Crumble in 1–2 tbsp feta or add oregano and serve with a side of Greek yogurt.
Spicy kick: Add red pepper flakes, sriracha, or diced jalapeño.
Southwest style: Add black beans, corn, cumin, and top with salsa.
Make it creamy: Stir in 1 tbsp Greek yogurt or light cream cheese at the end.

Storage Options

Best eaten fresh, but you can store in an airtight container in the fridge for up to 2 days. Reheat gently in microwave (30-second bursts) with a splash of water to keep fluffy. Not recommended for freezing (texture becomes rubbery).