Fancy (But Healthy) Egg Spirals

Fancy (But Healthy) Egg Spirals

I love when food is fancy and easy; the trifecta comes when it’s healthy, too. These egg spirals are different from anything I’ve seen out there and I make them almost every time I have someone over for brunch/breakfast. Being a balanced eater means when I eat something sweet/baked, I’d also like something savory/full of protein. Anyone can bake up some muffins or coffee cake but figuring out the protein option is harder; heck no am I going to make omelets to order and a big vat of pre-scrambled eggs makes me think of summer camp. Egg spirals to the rescue!

This is a re-do recipe and as I read over my original post (from over 3 years ago – wow) I found what I had to say interesting (typically when I read over what I wrote years ago I cringe). So, I left it. Oh and photo credit goes to my girl SUSIE who snapped while I rolled – read on you will see what I mean.

Easy: I made this brunch in my little kitchen with three women, two newborns, and my daughter, who spent the entire time screaming her head off in an attempt to get me to hold her so that she could maul my face and suck on my chin. She likes me a lot.

Fancy: Anything edible in the shape of a spiral is, in fact, fancy.

Healthy: An egg is 70 calories and 6 grams of protein. Egg white is 4 grams of that protein, with only 17 calories. Eggs are healthy when eaten with the yolk, most definitely. If you’re watching calories, however, bulk up the whites. This dish has 10 egg whites in it -buy the egg whites that come in the carton if you don’t feel like separating all the eggs (measure out 1 1/4 c.).  Spinach is fantastic for you and should be eaten in abundance. In the half cup we use for this recipe, you’d get only 20 calories and a nutso amount of vitamins. Lowfat dairy – the milk and cheese – provides us with calcium, protein, and vitamin D. I used low-fat cheddar but American, Swiss, Havarti, ricotta, or mozzarella would all taste great. If you use mozzarella or ricotta, use a pinch more salt.

All of this goodness leaves you with a meal that looks impressive, TASTES DELICIOUS, and clocks in at 198 calories and 20 grams of protein per serving. DO it. Serve with salad for an easy dinner!

Fancy (But Healthy) Egg Spirals

Serves 4

1/4 c. skim or low-fat milk

2 tbsp. all purpose flour

1 1/4 c. egg whites (or 10 egg whites)

5 eggs

1 large garlic clove, minced or pressed through a garlic press

1/4 tsp. salt

1/8 tsp. black pepper

1/2 c. thawed and squeezed-dry frozen spinach*

1/2 c. grated or shredded sharp cheddar cheese

*Take a heaping cup of frozen spinach and place in a glass bowl. Microwave for 1-2 minutes. Pick up spinach with your hand and squeeze out as much liquid as possible. Place squeeze-dried spinach into a 1/2 c. measuring cup. Continue the process with more frozen spinach until you have a 1/2 c., packed. 

1. Preheat oven to 375 degrees. Line an 18 x 13 rimmed baking sheet with parchment paper (the paper can go up the edges a bit) Spray parchment with cooking spray liberally.

2. Whisk milk and flour together in a medium mixing bowl.

3. Add egg whites, eggs, garlic, salt and pepper. Mix until combined.

4. Pour mixture onto parchment in prepared baking pan. Evenly sprinkle mixture with spinach and cheese.



5. Place onto the middle rack in the oven and bake for 11 minutes or until set.


6. Remove sheet from oven and, starting at a short end, pull up parchment paper gently, letting the egg roll over itself into a tight cylinder



7. Slice cylinder into sections and serve warm.


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