Healthy, Easy Recipes

How Healthy is your Diet? Take The Quiz  Takes less than 10 minutes!
 Back to Recipes

Microwavable Scrambled Eggs with Spinach, Tomato and Avocado

Vegetarian Breakfast Dinner Lunch

No more burning eggs to the fry pan, these microwave eggs are easy as can be.

10 mins
8 ingredients
$4 / person
Favourite Add to favourites Remove from favourites
Microwavable Scrambled Eggs with Spinach, Tomato and Avocado

Gear

Ingredients

Serves = 2

  • 4 eggs
  • 1 tbsn olive oil spread
  • ½ cup lite milk
  • 2 large handfuls baby spinach
  • ½ avocado, stone and skin removed and flesh sliced or mashed
  • 2 tomatoes, sliced
  • 4 pieces whole-grain bread
  • 2 tsp extra virgin olive oil

It’s this easy

  • Crack eggs into a jug, mix with a fork and add milk, olive oil spread and pepper (optional)
  • Place in microwave for one minute
  • Take out and stir gently with a fork, pulling the cooked egg from the edge of the jug into the centre
  • Microwave for another minute, or until you see the eggs puff up
  • In a separate bowl or jug place the spinach and olive oil, and microwave for 1 minute or until the spinach is wilted
  • Cook the toast and top with spinach, tomato slices, avocado and egg

Tweaks

  • Add chopped chives or parsley to egg mixture before cooking
  • Drizzle balsamic glaze over spinach, tomato and avocado

Notes

Nutrition information (per serve):

  • Energy (2290kJ)
  • Protein (26.8g)
  • Total fat (32.1g)
  • Saturated fat (6.8g)
  • Carbohydrate (33.2g); Starch (24.5g), Sugars (8.7g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (10.2g)
  • Sodium (536mg)
  • Calcium (268mg)
  • Iron (4.5mg)

Allergies

Contains: Gluten, Sesame, Soy, Wheat, Eggs, FODMAPs.

Why is this good?

Be Healthier

Avocados are high in monounsaturated fats (the healthy type of fat), and essential phytonutrients (i.e. Vitamin K, Vitamin C & Potassium).

More: Avocado recipes (25) Everyday Superfoods

Healthy Gut

Avocados are a high fibre food, which is beneficial for digestive health and promotes a healthy gut.

More: Avocado recipes (25) Everyday Superfoods

Be Healthier

Eggs contain good quality protein and are a source of healthy fats including omega-3 fats which help in preventing heart disease.

More: Eggs recipes (23) Everyday Superfoods

Better Sports Performance

Eggs are complete source of protein i.e., they have all the essential amino acids (the part of proteins we need from our diets) to help with maintenance and repair of muscles after strenuous exercise to help with a quicker recovery.

More: Eggs recipes (23) Everyday Superfoods

Feel Fuller for Longer

Eggs are filling which means you eat fewer calories overall throughout the day.

More: Eggs recipes (23) Everyday Superfoods

Be Healthier

Tomatoes are a rich source of the carotenoid Lycopene. Research has shown that diets rich in lycopene is associated with reduced risk of certain cancers, particularly prostate cancer, pancreatic cancer and cancers of the digestive tract.

More: Tomatoes recipes (61) Everyday Superfoods

Healthier Skin

Tomatoes are considered beneficial to Healthier Skin and the high lycopene and beta-carotene content may protect against sunburn.

More: Tomatoes recipes (61) Everyday Superfoods

Be Healthier

Spinach can help to prevent type 2 diabetes and heart disease. It is also a good source of iron which is important during pregnancy.

More: Spinach recipes (27) Everyday Superfoods

Healthier Skin

Green leafy Veg such as spinach are great sources of phytonutrients such as lutein, vitamin C and beta barotene which can improve skin health health and appearance.

More: Spinach recipes (27) Everyday Superfoods

More Energy

Spinach is a good source of iron which important to prevent fatigue and reduced work performance.

More: Spinach recipes (27) Everyday Superfoods

Support Immune Function

Consumption of iron-containing foods such as spinach can help to prevent anaemia and reduce susceptibility to infections.

More: Spinach recipes (27) Everyday Superfoods

Hacks, Myths & FAQs

Pantry, fridge and freezer staples
Hack
Pantry, fridge and freezer staples
5 minute read
Add to favourites Remove from favourites
A Gluten-free diet - is it safe, healthy, and effective?
FAQ
A Gluten-free diet - is it safe, healthy, and effective?
4 minute read
Add to favourites Remove from favourites

Other people also liked

Microwave Vegetable Omelette
Microwave Vegetable Omelette
Add to favourites Remove from favourites
15 mins $2.85
Easy Microwave Vegetable Risotto
Easy Microwave Vegetable Risotto
Add to favourites Remove from favourites
35 mins $2.35
Fruit Jelly Cubes
Fruit Jelly Cubes
Add to favourites Remove from favourites
380 mins $0.28
Tuna & Rice
Tuna & Rice
Add to favourites Remove from favourites
10 mins $1.80

Hacks, Myths & FAQs

Pantry, fridge and freezer staples
Hack
Pantry, fridge and freezer staples
5 minute read
Add to favourites Remove from favourites
A Gluten-free diet - is it safe, healthy, and effective?
FAQ
A Gluten-free diet - is it safe, healthy, and effective?
4 minute read
Add to favourites Remove from favourites
Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

Read More Show Less

What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz