Skillet Breakfast Scramble

  Mar 5, 2018  |  #Breakfast

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! 

Breakfast scramble with beef in a cast iron pan on striped napkin

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’ve made plenty of pregnancy freezer meals.

Also, I have become more of an intuitive eater through the process of this learning. I’m eating when I’m hungry and never doubting that.

What Nutrients Are Important During Pregnancy?

While allowing myself to eat intuitively, I’ve also been conscious of getting the proper nutrients during pregnancy.

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 and it is abundant in this scrambled eggs breakfast recipe.

 

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.

Choline is important throughout the life cycle, but is extra important during pregnancy because it’s crucial to the growing baby (here’s my 35 week pregnancy update). Choline is needed for brain and spinal cord development, cognitive functioning, cell signaling, and metabolism. 

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.

You can find more about the importance of choline here.

How To Make This Egg and Beef Breakfast Scramble 

I love breakfast foods. In fact, breakfast is by far my favorite meal, and the only thing that comes close in comparison is dessert.

close up of breakfast scramble in skillet with beef, eggs and vegetables

Breakfast usually looks like baked oatmeal, waffles, or some combination of eggs.

And this breakfast scramble recipe is as easy as it gets, and all you need is your friendly cast iron skillet.

Have you ever made scrambled eggs in a cast iron skillet? It makes all the difference!

What you’ll do is:

  • Cook your ground beef
  • Add veggies
  • Add your whisked eggs
  • Season with salt and pepper as needed

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 scramble, not only do you get ample protein and veggies (like cauliflower, bell peppers, and onions), but lots of choline! This is a keto breakfast scramble since there aren’t many carbohydrates.

If you want a more balanced breakfast (which I suggest), just pair it with some toast or potatoes, or throw it in a breakfast burrito.

It is the perfect comfort food meal with several health benefits. 

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

Can You Use Something Other Than Ground Beef in This Breakfast Scramble Recipe?

Yes! You can, of course, use any meat you desire. Consider substituting ground turkey for the ground beef, or even use ground chicken. Just note that the choline content may change.

Personally, one of my favorite parts about this recipe is the quality tasting beef. So if you do like ground beef, 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! 

Could You Make a Vegan Breakfast Scramble?

Yes, we have done this before with a tofu breakfast scramble. Tempeh works well as well.

If you are okay with eggs and cheese or want more of a vegetarian breakfast option, do a breakfast scramble with eggs and vegetables or a delicious sweet potato eggplant hash

Can You Leave the Cauliflower Out?

You can! I get it – cauliflower can be too cruciferous for some people. 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, so the options are nearly endless.

 

Could You Make A Breakfast Scramble Into Breakfast Burritos?

Totally! I love throwing this breakfast scramble recipe into tortillas or wraps for a fun, portable breakfast option. I like to coat the wrap with avocado or hummus for some extra flavor!

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 butter in large skillet. Add ground beef, breaking it up as it cooks. Cook for about 5-7 minutes over medium high 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

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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

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

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.

 

Pin it for later!

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!

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

  1. 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.

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

  3. 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 🙂

  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 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.

  6. 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!

  7. 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.

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