Skillet Breakfast Scramble And What is Choline?

  Mar 5, 2018  |  #Breakfast
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This Skillet Breakfast Scramble is a gluten-free, tasty and nutritious one-pan meal that should not be limited to just breakfast. Full of protein, veggies, choline and lots of flavor, it is great for group gatherings or meals that can last you throughout the week! 

This Skillet Breakfast Scramble is a tasty and nutritious one-pan meal that should not be limited to just breakfast. Full of protein, veggies and lots of flavor, it is great for group gatherings or meals that can last you throughout the week!

This post is sponsored by Eggland’s Best. I only work with brands I respect and support, and use myself. Thank you for supporting the brands that allow Bucket List Tummy to continue! 

Hey friends, I hope you had a good weekend! I’m feeling pretty accomplished after our weekend and ready to tackle the week ahead. This one should be a little more low key as I’ve started lightening my client load.

On another note, our close friends who’s due date was 2 days before me had their baby girl this weekend.

Crazy to think that could happen to us too!

I have learned so much about myself, and even my diet, during pregnancy. I have become more of an intuitive eater through the process of this learning. While allowing myself to eat intuitively, I’ve also been conscious of getting the proper nutrients during pregnancy.

This Skillet Breakfast Scramble is a tasty and nutritious one-pan meal that should not be limited to just breakfast. Full of protein, veggies and lots of flavor, it is great for group gatherings or meals that can last you throughout the week!

Specifically, nutrients like iron, folic acid, calcium, and omega 3’s are needed in higher amounts during pregnancy. But there’s another nutrient that pregnant women need more of, and it’s one that researchers are starting to understand much more.

It’s called choline.

What is choline?

Choline is a nutrient that has similarities to other vitamins, though it’s technically not classified as a vitamin. Our body can actually make small amounts of it endogenously, but not enough to survive on.

Therefore, choline is an essential nutrient, meaning we must consume it through food (or supplementation).

Research shows that 90% of Americans aren’t getting enough choline. Yikes, right? As a result, the FDA recently increased the recommended daily intake to 425 mg a day for adult women and 550 mg a day for men.

The number increases for pregnant (450 mg/day) and breast-feeding (550 mg/day) women as well. So, I’ve become very conscious of this, knowing that it’s under consumed by women (and pregnant women) in general.

Choline is important throughout the life cycle, but is extra important during pregnancy because it’s crucial to the growing baby. It’s needed for brain and spinal cord development, cognitive functioning, cell signaling, and metabolism.

You can find more about the importance of choline here.

[Tweet “Choline is important for both #pregnant moms and babies for proper growth, cognitive funtioning and metabolism. Nearly 90% of American’s don’t get enough #choline, so it’s crucial to get through diet! “]

Where do you find choline?

Well, one of the problems is that it’s actually not in many prenatal supplements. It’s so crucial for pregnant women yet it’s not in the prenatal supplement. Problematic, right?

Many supplements are being reformulated now to try to include them. Therefore, it’s imperative for women to include choline from their diets, or rely on other supplementation.

The main food sources of choline are animal products, mainly beef, eggs, chicken, fish and milk. Choline is also found in soybeans, potatoes, wheat germ and some veggies.

Lucky for me, I’ve loved eggs throughout pregnancy and included them almost every day. And today, I’m sharing a delicious recipe with you that is chockfull of choline!

In fact, one serving meets nearly 50% of your daily requirements.

I love breakfast foods. In fact, breakfast is by far my favorite meal, and the only thing that comes close in comparison is dessert. Breakfast usually looks like oatmeal, pancakes or some combination of eggs.

I love the simple combo of eggs and toast, but I wanted to create something with more choline. So, I added ground beef, some dairy and cauliflower, three sources of choline.

So, in this breakfast, not only do you get ample protein and veggies – but lots of choline! Just pair it with some toast or potatoes and you have a complete meal. Or, you could actually have this for any meal – let’s not limit it to breakfast.

My favorite thing about Eggland’s Best eggs is that compared to other eggs, they have more nutrients for your buck – more Vitamin D, more omega 3’s, and more B vitamins.

So, they are the only eggs I’ve been buying throughout pregnancy.

So, let’s get to the recipe!

This Skillet Breakfast Scramble is a tasty and nutritious one-pan meal that should not be limited to just breakfast. Full of protein, veggies and lots of flavor, it is great for group gatherings or meals that can last you throughout the week!

This Skillet Breakfast Scramble is very filling and full of satiating protein. I love the extra cheese in there as well. 

One of my favorite parts about this recipe is the quality tasting beef. If you’re making any meat recipes, I highly suggest quality, humanely and locally sourced chicken and beef (if possible).

Butcher Box is my favorite and you can use my code “AP10” for $10 off (and free bacon) your first order!


 

I’m also thinking about making some extra batches and freezing them before the baby comes, so it’ll be super easy to just reheat delicious pre-made meals.

And if you’re not a cauliflower fan, you can leave that out, or add in any other veggies you may choose. All veggies go great with eggs and ground beef, so the options are nearly endless.

You could also substitute ground turkey for the ground beef, or even use ground chicken. Just note that the choline content may change.

I hope you guys enjoy this as much as I did. And momma’s to be, I hope it helps you get your choline in!

Skillet Breakfast Scramble (Gluten Free)

Skillet Breakfast Scramble (Gluten Free)

Yield: 6

This Skillet Breakfast Scramble is a tasty and nutritious one-pan meal that should not be limited to just breakfast. Full of protein, veggies and lots of flavor, it is great for group gatherings or meals that can last you throughout the week!

Ingredients

  • 6 Eggland's Best Large Eggs
  • 2 tbsp milk
  • 2-3 tbsp butter
  • 1 lb lean ground beef
  • 1/2 cup chopped onion
  • 1/2 cup chopped red bell pepper
  • 2 cups chopped cauliflower florets
  • 1/4 tsp pepper
  • 1/2 tsp salt
  • 1/4 tsp paprika
  • 1/2 tsp garlic powder
  • 1 cup shredded cheese

Instructions

  1. Whisk eggs in small bowl. Add milk and set aside.
  2. Melt 2 tbsp butter in large skillet. Add ground beef, breaking it up as it cooks. Cook for about 5-7 minutes over medium low heat, or until cooked through. Move cooked ground beef to a plate.
  3. Add remaining tbsp butter to skillet if needed. Add onion, pepper, cauliflower and spices. Cook for 5 minutes, or until veggies are cooked through.
  4. Pour egg mixture over veggies and cook on medium-low heat for 3-5 minutes, until eggs are cooked through and scrambled.
  5. Add ground beef back into skillet and top with cheese.
  6. Enjoy!

Notes

Optional toppings/add in’s–greens, mushrooms, avocado, oregano, parsley, cilantro, sour cream, greek yogurt, etc!

Approximate Choline Content: 225 mg/serving

Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving:Calories: 448 Total Fat: 32g Saturated Fat: 16g Trans Fat: 1g Unsaturated Fat: 13g Cholesterol: 303mg Sodium: 555mg Carbohydrates: 6g Net Carbohydrates: 0g Fiber: 1g Sugar: 3g Sugar Alcohols: 0g Protein: 34g

 

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Beef and veggies in a skillet on striped dishcloth

Choline Breakfast Scramble | This Skillet Breakfast Scramble is a tasty and nutritious one-pan meal that should not be limited to just breakfast. Full of protein, veggies and lots of flavor, it is great for group gatherings or meals that can last you throughout the week!

I hope you guys enjoy this. Don’t feel like you just need to save it for breakfast! It’s made a great dinner for us, and even leftovers for quick lunches too!

Have you heard of choline? 

What’s your favorite way to enjoy eggs?

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29 responses to “Skillet Breakfast Scramble And What is Choline?

  1. I had never heard of choline until now. I sure hope I am getting enough! This scramble sounds like just what I need in the mornings. Something simple yet filling.

  2. This recipe sounds delicious! Good information re. choline. I’ve heard of it, but didn’t really know what it was or if it was even a good thing. I confess that I typically just buy the cheapest eggs at the grocery store, but I’m gonna give Eggland’s a try on my next grocery run! I’m a big proponent of getting nutrients via real food vs. supplements when possible. Thanks for the info!

  3. I didn’t know about choline; that’s so cool that we need all these nutrients and interesting that pregnant mamas need it even more. I LOVE how chock full of eggs and meat and such this scramble is. I’ve never put ground beef in scrambled eggs before, but it sounds yummy.

  4. That’s great you were in love with eggs your pregnancy, I hear that one can be a hit or miss food group. Choline is an important nutrient, did you know it’s sometimes referred to as Vitamin B4? Unofficially of course. I ran across that researching for an article last week!

  5. I am an egg lover too, Sarah. What I found funny re this post is that when I am buying eggs, I open the carton to make sure none are broken and I look to see that each egg has the red “EB” tatoo on it. We think alike 🙂

  6. This is the first I’ve heard of choline! Thank you for sharing. Can’t wait to make this next weekend.

  7. I’ve never heard of choline until now. I’m glad eggs contain it though! I’m pretty basic and usually short on time in the mornings so I’ll scramble two eggs for breakfast then top with hot sauce, salt and pepper.

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