Are you looking for a great way to bulk up and add muscle mass? Or are you trying to cut down and lean out? No matter what your goal is, this bodybuilder’s egg white scramble is a great breakfast option that will help you reach it. Packed with healthy protein and nutrients, this dish is perfect for any time of the day.
As most bodybuilders know, eggs (especially egg whites) are an amazing source of quality protein and healthy fats.
If you’re looking for a great, easy-to-make source of protein and veggies, look no further than this scramble.
Customize this scramble to your specific goals, whether you’re bulking or cutting. You can also change up the veggies for variety (or to target certain nutrients that you may be lacking).
Macro Breakdown & Calories
- Calories: 310
- Carbohydrates: 16 g
- Protein: 25 g
- Fat: 16 g
For bodybuilders, eggs are great for increasing muscle mass and strength gains. In one study, 8 ounces of egg protein was found to be equivalent in its muscle-building effects to whey protein when combined with a resistance training program!
We use both whole eggs and egg whites to include a full load of protein, fat, and micronutrients- which has even been shown to be more effective for protein synthesis than just egg whites alone. Not only do they contain both protein and fat, but eggs also contain something called leucine. Leucine is one of the essential branched-chain amino acids (BCAAs) that have many benefits including stimulating muscle protein synthesis.
Eggs are paired with veggies and cheese in this recipe, two ingredients that benefit bodybuilders by providing fiber, vitamins, minerals, and antioxidants that the body needs.
- Eggs: Ditch the whole eggs if you’re looking to reduce calories and fat, but don’t forget to add extra egg whites to boost the protein. Also, feel free to add more eggs or egg whites depending on your specific caloric needs.
- Mixed Vegetables: Any vegetables that you have on hand or that you like can be used here. I typically use a mix of red peppers, mushrooms, and green onions.
- Olive Oil: If you want to reduce the amount of fat, calories, or oil, you can use a nonstick pan or swap out the olive oil with a non-stick spray.
- Shredded Cheese: I used a shredded cheddar blend, but you can add any type of cheese that you prefer. If you’re bulking or looking to add extra calories, I suggest adding some cheddar cheese. If you want to cut some calories, stick with non-fat cheese.
How To Make This Bodybuilder’s Egg White Scramble
Dice any vegetables that you’d like to use, and saute them in a skillet over medium-high heat with the olive oil. I’ve used bell peppers, mushrooms, tomatoes, broccoli, and spinach.
Once the veggies are done cooking (still crisp for me), scramble 4-6 eggs or 6 egg whites in a bowl with an optional tablespoon of non-fat milk for scramble consistency.
Pour the egg mixture into the skillet with the veggies and scramble to your desired doneness. I like my veggies still a little bit crisp so I scramble until just done.
Top with the cheese of your choosing and enjoy!
Check out these 15 Bodybuilding Breakfast Ideas (For Bulking or Cutting) for other breakfast recipes.
Higher Calorie For Bulking
Add a carbohydrate of your choice on the side or additional proteins or fat to the scramble. You can also add more eggs and egg whites to boost your overall calories.
- Add 1 egg: +75 kcals
- Add ½ avocado: +160 kcals
- Add 1 slice bread: +110 kcals
- Add 1 oz turkey: +45 kcals
Low Calorie For Cutting
To reduce calories, remove the cheese or replace the whole eggs with more egg whites. You can also use a nonstick pan or cooking spray to reduce the fat and calories from the olive oil.
- Omit olive oil: -120 kcals
- Omit cheese: -200 kcals
- Substitute 1 egg for 2 egg whites: -35 kcals
If you want something a little fancier, add some diced onion and minced garlic. Or try slow-roasting the vegetables in a toaster oven or oven before adding to scramble for an even tastier meal! You can add even more protein by adding high protein ingredients like ham, tuna, or chicken.
How To Store & Meal Prep:
This scramble can be made ahead of time and frozen or made fresh each morning for an easy on-the-go meal.
I typically scramble once a week, store the extra scramble in either separate containers or one big container with some cheese to keep it from drying out. To enjoy, simply reheat in the microwave or in a pan over medium heat with cheese on top and eat!
Other Egg Recipes
- Bodybuilding Egg Salad Recipe (Bulking & Cutting Options)
- Bodybuilding Scrambled Eggs (With Veggies & Cheese)
Other Egg White Recipes
- Egg White Protein Shake (Made With 45g of Protein)
- Egg White & Oatmeal Protein Pancake For Bodybuilding
- Egg White Oatmeal Recipe For Bodybuilding (Easy & Tasty)
- Egg White Omelette For Bodybuilding (High Protein)
- Egg Whites And Tuna Scramble (A Bodybuilder’s Favorite)
- Egg White French Toast (High Protein)
About The Author
Kelsey Butler is a Registered Dietitian Nutritionist with a Master’s in Nutrition Sciences. She is an expert in nutrition research, coaching, content creation, and recipe development. Kelsey takes a mindful approach towards health and values building relationships with all foods. She understands the importance of providing recipes that anyone can enjoy, no matter their dietary needs. When she’s not focusing on nutrition, Kelsey has a passion for cooking, the outdoors, running, and travel.