Breakfast · Beginner · 12 min

Spinach scramble on toast

Gentle heat makes scrambled eggs easier to control.

Hobvegetarian4 ingredients

Original draft · Kitchen testing and human review pending.

Annie Spratt / Unsplash · Ingredient photograph

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What you need

Amounts for 1 serving. Weigh the prepared ingredient described below.

100 g Egg, without shell (about 50 g each)
40 g SpinachExplore this ingredient →
80 g Wholemeal bread (vegan-labelled)Choose a vegan-labelled loaf for the displayed diet tags; other loaves may contain milk, egg or honey.
5 g Olive oil

Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.

Diet and ingredient checks

Diet: vegetarian. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.

Contains: Eggs, Cereals containing gluten

Product labels need checking for: Soy, Sesame, Lupin, Milk, Tree nuts.

These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.

About the 14 listed allergens

Let’s make it

Kitchen scales · Nonstick frying pan · Hob · Spatula · Bowl

Wash the spinach. Beat the eggs in a bowl with a fork.
Warm the oil in a nonstick pan over medium-low heat. Add spinach and stir until wilted.
Pour in the eggs. Stir gently until set with no liquid egg remaining. Serve with the bread, toasted if you have a toaster.

A look at the nutrients

Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.

Dietary fibre5.68 g

Total sugars4.01 g

Total fat17.47 g

Carbohydrate (by difference)36.33 g

Energy398 kcal

Protein23.66 g

Vitamins, minerals and other values

EPA0 g

DHA0.06 g

Retinol160 µg

Total monounsaturated fatty acids7.81 g

Total polyunsaturated fatty acids3.77 g

Total saturated fatty acids4.42 g

Beta-carotene2,253.6 µg

Vitamin C11.24 mg

Thiamin0.39 mg

Riboflavin0.67 mg

Vitamin K (phylloquinone)202.75 µg

Copper0.31 mg

Iron4.84 mg

Magnesium103.6 mg

Phosphorus387.2 mg

Starch22.96 gKnown subtotal · 3 ingredient values missing

Fructose1.83 gKnown subtotal · 1 ingredient value missing

Niacin3.92 mg

Pantothenic acid2.07 mg

Vitamin B-60.42 mg

Potassium564.45 mg

Zinc2.92 mg

Selenium51.66 µg

Alpha-tocopherol4.71 mg

Glucose1.27 gKnown subtotal · 1 ingredient value missing

Water143.96 g

Calcium224.45 mg

Choline, total323.5 mg

Sodium537.7 mg

Manganese2.12 mg

Vitamin A (RAE)347.6 µg

Folate, total158.2 µg

Vitamin D (D2 + D3)2 µg

Vitamin B-120.89 µg

Fluoride1.1 µgKnown subtotal · 3 ingredient values missing

Total trans fatty acids0.05 gKnown subtotal · 1 ingredient value missing

Linoleic acid2.68 gKnown subtotal · 2 ingredient values missing

ALA0.15 gKnown subtotal · 2 ingredient values missing

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Food records, image rights & review status

Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.

USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.

Egg, without shell (about 50 g each) — FDC 171287Egg, whole, raw, fresh
Spinach — FDC 168462Spinach, rawOpen this exact food in the atlas →
Wholemeal bread (vegan-labelled) — FDC 172688Bread, whole-wheat, commercially prepared
Olive oil — FDC 171413Oil, olive, salad or cooking

USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA

From your plate to the atlas

Learn from this meal

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Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.