Protein‑Packed Egg & Veg Stir (No Omelette) — Ready in 10–12 minutes

Backstory: Quick, high‑protein stir that fills you with volume from low‑cal veggies. Fast stovetop or in an air‑fryer‑compatible skillet.

Ingredients (serves 1 very full)

• 3 eggs (2 whole + 1 white)
• 2 cups mixed low‑cal veg, chopped (e.g., mushrooms, zucchini, bell pepper, cabbage, spinach optional)
• 1 small onion or 1 shallot, thinly sliced (optional)
• 1 tsp olive oil or 1 tsp neutral oil
• 1 tbsp low‑sodium soy sauce or 1 tsp fish sauce (optional, for umami)
• 1/2 tsp garlic powder or 1 small garlic clove, minced
• Salt and freshly ground black pepper
• Pinch chili flakes or smoked paprika (optional)
• 1 tbsp chopped fresh herbs or spring onion for garnish (optional)
• Lemon or lime wedge (optional)

Instructions

1. Prep: Chop veg into bite‑size pieces. Whisk eggs with a pinch of salt and pepper; set aside.
2. Heat pan: Warm a nonstick skillet over medium, add 1 tsp oil.
3. Sauté aromatics: Add onion/shallot and garlic, cook 30–45 seconds until soft.
4. Cook veg: Add harder veg first (bell pepper, zucchini, cabbage) and sauté 2–3 minutes until tender‑crisp. Add mushrooms or quick greens last and cook 1 minute.
5. Season veg: Splash soy sauce or fish sauce, toss to combine. Taste and adjust seasoning.
6. Push veg to one side of the pan (or make a well in the center). Pour in the whisked eggs into the empty space; let them set briefly 10–15s.
7. Scramble: Gently scramble the eggs, stirring to mix with the veg until eggs are just set but still moist — about 1–2 minutes. Combine everything.
8. Finish: Remove from heat, sprinkle chili flakes or smoked paprika, garnish with herbs or spring onion and a squeeze of lemon if using. Serve hot.

Notes

• Swap in cauliflower rice for extra volume (add with veg and cook 2–3 min).
• For fewer calories, use 1 whole + 2 whites. For extra satiety, add a tablespoon of cottage cheese or a few slices of avocado.
• Total time: 10–12 minutes.