Brunch anyone? This high-protein, vegetarian scramble is a perfect Thanksgiving morning snack–yes, breakfast is an important meal on Thanksgiving too. A healthy meal in the morning energizes you and can help you to not overeat later in the day. If you’re not helping out with Thanksgiving dinner, impress your relatives and whip up this simple and tasty recipe for breakfast!

Want to know what you’re eating? Here are the healthiest ingredients in this recipe:

  • Eggs: An excellent source of complete protein, one egg provides about six grams of protein and plenty of B vitamins, which are essential to your metabolism, memory and brain function. An egg a day won’t up your cholesterol, so don’t skip out on the nutrient-dense yolk!
  • Spinach: This leafy green is high in protein, iron, vitamins A, and vitamin K. Just one cup of steamed spinach has five grams of protein. Looks like Popeye was on to something!
  • Whole-wheat products: Add fiber, healthy fats and several B vitamins with whole-wheat flour. Check products closely because “multigrain” and “seven-grain” products are not whole grains! Look for ingredient lists that show 100 percent whole wheat.
  • Tomato: Tomatoes are a major source of an antioxidant called lycopene, which has been proven to provide long-term protection against UV-radiation. Lutein is another antioxidant found in tomatoes that helps protect muscle tissue in the eyes.


  • 3 eggs or egg whites
  • 2 cups baby spinach
  • 1 tomato, chopped
  • 1/4 cup onion, chopped
  • 1/4 cup crumbled feta cheese
  • whole wheat pita pocket
  • salt & pepper to taste


1. Spray cooking spray to small pan and put on medium heat. Cook chopped onion until translucent. 

2. Add egg whites, tomato and spinach.

3. Once eggs are cooked through, add 1/2 crumbled feta cheese. 

4. Once the cheese has melted, transfer scramble to plate, top with remaining feta cheese and salt & pepper. 

5. Enjoy! 


USF Dining’s and our registered dietitians introduced this recipe at November’s Cooking with the Dietitians workshop. Follow Wellness USF on Facebook for information on December’s workshops.