Three-Egg Scramble with Kale and Cheddar
A quick and hearty breakfast scramble featuring fluffy eggs, wilted kale, and sharp cheddar cheese. This protein-packed, low-FODMAP dish is ready in under 10 minutes, perfect for a satisfying start to your day.
For 1 serving
Whisk the eggs.
In a small bowl, crack the eggs. Add a pinch of salt and pepper, then whisk until the yolks and whites are just combined. Don't over-whisk.
TIPFor fluffier eggs, you can add a splash of water or lactose-free milk before whisking.Sauté the kale.
- Heat the garlic-infused oil in a non-stick skillet over medium heat.
- Add the chopped kale and cook, stirring occasionally, until it's wilted and bright green.
- This should take about 2-3 minutes.
TIPMake sure to remove the tough stems from the kale for a more tender texture.Scramble the eggs.
- Pour the whisked eggs over the kale in the skillet.
- Let them sit for about 20-30 seconds until the edges begin to set.
- Gently push the eggs from the edges toward the center with a spatula, creating soft curds.
Add cheese and finish cooking.
When the eggs are about 90% cooked but still slightly moist, remove the pan from the heat. Sprinkle the shredded cheddar cheese over the top and gently fold it in. The residual heat will melt the cheese perfectly.
TIPRemoving the eggs from the heat just before they're done prevents them from becoming dry and rubbery.Serve immediately.
Transfer the scramble to a plate. Garnish with an extra pinch of black pepper if desired and serve hot.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, use a non-stick skillet to prevent the eggs from sticking.
- 2Cook the eggs on medium-low heat for a creamier, softer scramble. High heat can make them tough.
- 3If you don't have fresh kale, frozen kale works too. Just be sure to thaw it and squeeze out all excess water before cooking.
- 4To save time, you can wash and chop the kale ahead of time and store it in the refrigerator.
Adapt it for your goals.
Dairy free
Replace the cheddar cheese with a dairy-free shredded cheese alternative or 1 tablespoon of nutritional yeast for a cheesy flavor.
high proteinHigh protein
Increase the protein by adding 1/4 cup of liquid egg whites to the whole eggs before whisking.
healthyHealthy
For extra nutrients, use spinach instead of kale, as it's lower in fiber and very gentle on the gut.
Why this is on our healthy list.
High in Protein
Eggs are an excellent source of high-quality protein, which is essential for muscle repair, satiety, and maintaining stable energy levels throughout the morning.
Rich in Vitamins
Kale provides a good source of vitamins K, A, and C, which support bone health, vision, and immune function.
Low-FODMAP Friendly
By using garlic-infused oil instead of fresh garlic, this recipe provides flavor without the high-FODMAP compounds that can trigger digestive issues for some individuals.
Frequently asked questions
Yes, it's a very healthy breakfast. It's high in protein from the eggs, provides vitamins and minerals from the kale, and uses a minimal amount of healthy fat. It's also designed to be low-FODMAP for digestive comfort.