Introduction
Scrambled eggs calories are important to know, as they are a breakfast staple worldwide. They’re quick, easy to prepare, and packed with protein—but how many calories do they have? Whether you’re watching your weight, tracking your macros, or simply curious, understanding the calorie content of scrambled eggs can help you make smarter meal choices.
In this guide, you’ll learn: ✅ How many calories are in different scrambled egg recipes ✅ What ingredients increase or decrease the calorie count ✅ How to make scrambled eggs healthier or more protein-rich ✅ A step-by-step guide to making the perfect scrambled eggs ✅ Answers to frequently asked questions about scrambled eggs
Let’s break it all down!
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Understanding Scrambled Eggs Calories
Scrambled egg calories are naturally low in carbohydrates and high in protein. However, the number of calories can vary significantly based on how they are cooked and what ingredients are added.
How Many Calories Are in Scrambled Eggs?
The calorie count depends on whether you’re using whole eggs, egg whites, or extra ingredients like butter, cheese, and milk. Here’s a general breakdown:
| Ingredient | Calories (per serving) |
|---|---|
| 1 Large Egg (plain) | 91 kcal |
| 2 Large Eggs (plain) | 182 kcal |
| 1 Egg + 1 tsp Butter | 125 kcal |
| 1 Egg + 1 tbsp Whole Milk | 105 kcal |
| 1 Egg + 1 tbsp Shredded Cheese | 130 kcal |
Factors That Affect Calories in Scrambled Eggs
Several factors influence the total calorie count in your scrambled eggs:
- Cooking Fat: Butter, oil, or ghee adds extra calories.
- Milk or Cream: Whole milk or heavy cream can increase the calorie count.
- Cheese & Meat: Ingredients like cheddar cheese or bacon add protein but also extra fat and calories.
- Portion Size: More eggs = more protein and calories.
Would you like to reduce or increase the scrambled eggs calories? Let’s explore how!
How to Make Low-Calorie Scrambled Eggs
If you’re trying to cut back on calories while still enjoying delicious scrambled eggs, here are some smart ingredient swaps.
Low-Calorie Ingredients and Substitutions
To keep your scrambled eggs light but satisfying, try these changes:
✅ Use egg whites instead of whole eggs → Saves 55 kcal per egg ✅ Skip the butter and use cooking spray → Saves 40 kcal per teaspoon ✅ Add veggies like spinach, mushrooms, or tomatoes → Adds fiber with minimal calories ✅ Use skim or almond milk instead of whole milk → Saves 10-15 kcal per tablespoon
By making these changes, you can reduce the scrambled eggs calories by up to 50%!
Step-by-Step Low-Calorie Scrambled Eggs Recipe
Ingredients:
- 2 egg whites (34 kcal)
- 1 whole egg (91 kcal)
- 1 tbsp skim milk (5 kcal)
- 1/4 cup diced spinach (5 kcal)
- Cooking spray (0 kcal)
- Salt & pepper to taste
Instructions:
- Spray a non-stick pan with cooking spray and heat on low.
- Whisk the egg whites, whole egg, and skim milk in a bowl.
- Pour into the pan and cook, stirring gently.
- Add spinach and continue stirring until eggs are fully cooked.
- Season with salt and pepper, then serve hot.
💡 Total Calories: ~135 kcal (for a full plate of scrambled eggs!)
Would you like a protein-packed version instead? Let’s check it out!
For a quick and flavorful meal, try our fish tacos guide, or explore our casserole recipes for a comforting dinner.
High-Protein Scrambled Eggs for a Filling Meal
If you want to increase your protein intake, scrambled eggs can be a great post-workout meal or a filling breakfast.
Boosting Protein Without Too Many Extra Calories
Here’s how to make scrambled eggs higher in protein without excessive fat:
- Egg whites → Each egg white has 4g protein but only 17 kcal
- Cottage cheese → Adds 12g protein per 1/2 cup with about 90 kcal
- Lean turkey or chicken → Great source of protein with minimal fat
- Greek yogurt → Creamy texture with 10g protein per 1/2 cup
These additions help increase protein while keeping the scrambled eggs calories under control.
High-Protein Scrambled Eggs Recipe
Ingredients:
- 2 whole eggs (182 kcal)
- 2 egg whites (34 kcal)
- 1/4 cup low-fat cottage cheese (45 kcal)
- 1/4 cup diced turkey breast (35 kcal)
- 1/4 cup bell peppers (10 kcal)
- 1 tsp olive oil (40 kcal)
- Salt & pepper to taste
Instructions:
- Heat olive oil in a pan over medium heat.
- Whisk eggs, egg whites, and cottage cheese together.
- Pour the mixture into the pan and cook while stirring.
- Add diced turkey and bell peppers, stirring until fully cooked.
- Season with salt and pepper, then serve hot.
💡 Total Calories: ~346 kcal (Packed with over 35g of protein!)
If you’re new to baking, start with our easy banana bread recipe, and then try your hand at chocolate bread for a sweet twist.
Scrambled Egg Variations for Every Diet
Whatever your diet, you can adjust scrambled eggs to fit your needs. Here are some popular variations:
Scrambled Eggs for Weight Loss
If you’re looking to lose weight, try: ✔️ Egg whites instead of whole eggs ✔️ Non-stick pan with no butter ✔️ More vegetables like tomatoes and spinach ✔️ Seasoning with herbs instead of cheese
This keeps your meal low-calorie but high in nutrients.
Scrambled Eggs for Keto & Low-Carb Diets
For a high-fat, low-carb meal, add: ✔️ Extra butter or ghee ✔️ Heavy cream instead of milk ✔️ Cheese, bacon, or avocado
This version is rich in healthy fats and keeps you full for hours.
Frequently Asked Questions
Is Cottage Cheese Good in Scrambled Eggs?
Yes! Cottage cheese adds creaminess, protein, and a subtle tang to scrambled eggs. It also keeps them moist without making them greasy. For the best texture, stir in cottage cheese after removing the eggs from heat to avoid excess moisture release.
What Does Gordon Ramsay Put in His Scrambled Eggs?
Gordon Ramsay’s signature scrambled eggs recipe includes:
- Butter for richness
- Crème fraîche for a creamy, silky finish
- Salt and pepper for seasoning
- Chives for a fresh, herby touch
He also cooks eggs over low heat, constantly stirring and removing them from heat occasionally to achieve a soft, custardy texture.
Why Are My Eggs Watery When I Add Cottage Cheese?
If your scrambled eggs become watery with cottage cheese, it’s likely because:
- You’re using low-fat or non-fat cottage cheese, which has more liquid. Try draining excess moisture before adding.
- You’re adding cottage cheese too early—heat can break it down and release liquid. Mix it in after cooking for the best results.
What Kind of Cheese Is Best for Scrambled Eggs?
The best cheese depends on your flavor and texture preference:
Parmesan – Savory, nutty, and adds umami
Cheddar – Sharp, melty, and flavorful
Cottage Cheese – High in protein and creamy
Crème Fraîche – Silky smooth texture (Gordon Ramsay’s favorite)
Goat Cheese – Tangy and soft
For busy weeknights, our easy crockpot meals are a lifesaver, or whip up a batch of baked mac and cheese for a crowd-pleasing dish.
Conclusion
Scrambled eggs are one of the most versatile and nutritious breakfast options. Whether you’re aiming for low-calorie, high-protein, or keto-friendly, you can customize scrambled eggs to fit your diet.
👉 Now it’s your turn! Try one of these recipes and tell us your favorite. Want more healthy meal ideas? Drop a comment below!