High Protein Egg White Scramble Recipe (23g Protein, Only 150 Calories)

I have been eating this high-protein egg white scramble for years now. It is a true staple in my breakfast routine.

I eat almost the exact same breakfast every single day, and I truly love it. I aim for about 30–40 grams of protein to start my day, along with a good amount of carbs (because I train) and a little bit of fat. This egg white scramble helps me hit those numbers without a lot of extra calories (making it a great breakfast for fat loss, body recomposition, and even maintenance goals). See how macro-tracking has transformed my body over the past few years.

Egg whites are one of the best pure protein sources out there. On their own they can taste a little bland (that’s being generous), but when you mix them with one whole egg (for the fat and flavor from the yolk), they become delicious. You can also add reduced-fat or regular cheese if you want.

Watch: How to Make This Recipe

This high protein egg white scramble comes in at only 150 calories, 23 grams of protein, 5 grams of fat, and zero carbs.

I almost always pair it with toast, oatmeal, fruit, or my high protein waffles. A balanced breakfast to hit my macro and calorie goals each day, fuel my strength training and build lean muscle.

Why You’ll Love This High Protein Egg White Scramble

• 23g of protein for only 150 calories
• Extremely versatile (toast, sandwich, burrito, or as-is)
• Takes less than 5 minutes
• Perfect for fat loss, maintenance, or building muscle – see what it takes to accomplish these goals here
• Easy to adjust the amount of egg whites for your goals
• Great for tracking macros

As a nutrition coach, I teach my clients how to use a food scale because it is one of the most helpful tools for understanding portion sizes and hitting your goals.

This recipe is a perfect example of how simple that can be. If you’re new to macros, start with my free Macros 101 Guide.

Easy Macro-Friendly Serving Ideas

• On toast with avocado or tomato
• Inside a breakfast burrito with turkey or ham and cheese
• On the side of oatmeal or my high protein waffles
• With fresh fruit, like berries, kiwi, seasonal fruit, banana
• With a bowl of oatmeal or overnight oats
• With a bagel and light cream cheese
• With a side of homemade chocolate yogurt and fruit

Step by Step Recipe Photos

Tracking Macros & Meal Prep Tips

I weigh everything on a food scale and log it in my tracking app. This keeps the numbers accurate and helps me stay consistent with my goals.

The method is so fast that it works for busy mornings, but you can also make them in advance for a breakfast wrap or sandwich. I often make them while my toast or protein waffles are cooking on the weekend (and batch prep the waffles).

For another easy high-protein breakfast option, try my Easiest Instant Pot Boiled Eggs.

If you want more free tools for macros, meal prep, or sustainable fat loss, grab my my free fat loss course here. And if you’re ready for personalized support, you can learn more about working with me here.

I’d love to hear how you serve these eggs, leave a comment below!