A 10-minute protein boost with a Mediterranean twist
Scrambled eggs are the solo cook’s best mate—reliable, fast, and endlessly riffable. But these aren’t your basic “dash-of-milk, burnt-in-a-pan” eggs. Oh no. We’re going slightly luxe with baby spinach, crumbled feta, and a slice of grainy toast that holds it all together like a breakfast superhero.
This Spinach & Feta Scramble is the sort of thing you’d pay $18 for at your local brunch spot—but at home, with no wait time and no awkward solo table in the sun. It’s warm, salty, comforting, and packed with protein to power you through whatever Monday’s got in store.
💪 Why This Breakfast Works
Scrambled eggs are great, but this combo is next-level when it comes to nutrient density and flavour payoff.
- Eggs = complete protein + vitamin D & B12
- Spinach = iron, folate & fibre
- Feta = calcium & salty tang
- Wholegrain toast = fibre + slow-burning energy
This meal is high-protein, high-satiety, and comes together in one pan.
🧾 Ingredients (Serves 1)
| Ingredient | Amount |
|---|---|
| Eggs | 2 large |
| Baby spinach (fresh) | 1 small handful (~30g) |
| Feta cheese (crumbled) | 2 tablespoons |
| Milk or water | 1 tablespoon |
| Olive oil or butter | 1 teaspoon |
| Salt & black pepper | To taste |
| Wholegrain or sourdough toast | 1 slice |
| Chilli flakes (optional) | A pinch |
Optional extras:
- Cherry tomatoes, halved and sautéed
- Fresh dill or parsley
- A dollop of hummus or pesto on the toast
👩🍳 Instructions
- Crack the eggs into a bowl, add milk (or water), and beat lightly with a fork. Season with a small pinch of salt and pepper.
- Heat a small non-stick frypan over medium-low heat. Add olive oil or butter.
- Toss in the spinach and cook for 1–2 minutes until just wilted.
- Reduce heat slightly and pour in the eggs. Let them sit for 10–15 seconds, then gently stir with a spatula or wooden spoon, pushing from the outside in.
- Once the eggs are mostly set but still glossy, sprinkle in the feta and stir gently to finish cooking. Remove from heat while still slightly soft—they’ll keep cooking in the pan.
- Toast your bread, then plate up with the scrambled eggs on top. Add a pinch of chilli flakes or fresh herbs if you like a bit of a kick.
🍽 Nutrition Snapshot (Approximate)
- Calories: ~320 kcal
- Protein: ~20g
- Fibre: ~4g
- Iron: ~15% RDI
- Calcium: ~25% RDI
- B12: ~80% RDI (thanks eggs!)
💡 Tips & Hacks
- Want it creamier? Add a dollop of Greek yoghurt to the eggs before cooking.
- Dairy-free? Use a dairy-free feta or skip cheese and top with smashed avo or tahini drizzle.
- Add crunch: Sprinkle over toasted pepitas or sunflower seeds.
🥄 Solo Life Friendly
This recipe is:
✅ Ready in 10 minutes
✅ No fancy equipment needed
✅ Easily scaled up or down
✅ Makes a great light lunch too
🙌 Wrap Up
Whether you’re after a quick workday fuel-up or a slow weekend brunch, this scrambled egg combo delivers on taste, nutrition, and just enough indulgence to feel like self-care. Add a good coffee and you’ve nailed it.
🔄 Explore More
Love this Mediterranean moment? Try our Zucchini & Cottage Cheese Fritters or Middle Eastern Breakfast Wrap with Hummus & Eggs next!
💬 Your Turn
What do you scramble into your eggs when no one’s looking? Share your solo breakfast hacks in the comments—or tag us with #Plan4OneBreakfast and let’s swap inspo.
