Scrambled eggs with spinach and feta
Prep
5 mins
Cook
8 mins
Total
13 mins
Serves
2
Calories
340 kcal
Why This Works for Intermittent Fasting
Eggs deliver around 6g of complete protein each, while feta and butter add satiating fat that slows gastric emptying and keeps hunger at bay for hours. Spinach provides potassium and magnesium — electrolytes that drop during fasting and are easily replenished at your first meal. This combination of protein and fat makes it an ideal meal to open your eating window without…
May 25, 2026 · 12:00:00 ET
Why This Works for Intermittent Fasting
Eggs deliver around 6g of complete protein each, while feta and butter add satiating fat that slows gastric emptying and keeps hunger at bay for hours. Spinach provides potassium and magnesium — electrolytes that drop during fasting and are easily replenished at your first meal. This combination of protein and fat makes it an ideal meal to open your eating window without triggering a blood sugar spike.
Ingredients
- 4 large eggs
- 80g (3 oz) baby spinach
- 60g (2 oz) feta cheese, crumbled
- 1 tbsp butter or ghee
- 1 tbsp cream or full-fat coconut cream (optional, for extra creaminess)
- Salt and freshly ground black pepper, to taste
- Fresh chives or flat-leaf parsley, to garnish (optional)
Instructions
- Crack the eggs into a bowl. Add the cream if using, a pinch of salt, and a grind of black pepper. Whisk lightly — don't over-beat.
- Heat a non-stick pan over medium-low heat. Add the butter and let it melt completely.
- Add the spinach to the pan and stir for 60–90 seconds until wilted. Push it to one side.
- Pour the egg mixture into the pan alongside the spinach.
- Using a silicone spatula, gently fold the eggs from the outside in, creating large, soft curds. Keep the heat low — scrambled eggs should never sizzle aggressively.
- When the eggs are just set but still slightly glossy (about 2–3 minutes), remove the pan from the heat. They will continue cooking from residual heat.
- Fold in the wilted spinach and half the crumbled feta.
- Plate immediately and top with the remaining feta and fresh herbs.
Nutrition Per Serving
| Nutrient | Amount |
|---|---|
| Calories | 340 kcal |
| Protein | 22g |
| Carbohydrates | 3g |
| Fat | 27g |
| Fibre | 1g |
| Sugar | 1g |
Fasting Compatibility
Best for: 16:8, 18:6, OMAD. The high protein and fat content means this meal satisfies deeply and sustains energy for several hours — making it ideal as the first meal to break a fast. Avoid eating too quickly after a long fast; start slowly and chew thoroughly to ease your digestive system back into action.
Want to know exactly which foods support the cellular repair process that fasting triggers, and which foods slow it down?
Get Intermittent Fasting in Practice on Amazon →
Buy the book and claim 3 months free on our fasting app at fastinginpractice.com/redeem
Want the complete guide?
Intermittent Fasting in Practice
Everything in this article — and hundreds more pages of practical guidance, protocols, recipes, and mindset strategies — is covered in depth in the book, available now on Amazon.
Made this recipe? Share how it went — your experience helps other fasters.