If you’re bored of plain scrambled eggs but still want a high‑protein start to the day, this Mediterranean egg white bowl is a simple upgrade. It’s full of colourful vegetables, uses mostly egg whites for a lighter feel, and finishes with a creamy Greek yoghurt dollop that makes it feel like a café‑style brunch at home.
The best part is how quickly it comes together. From chopping your veg to sitting down with your bowl, you’re looking at about 10 minutes, and you’ll get roughly 32–35g of protein depending on how much feta and yoghurt you use
Protein breakdown (approx.)
Exact numbers will vary slightly based on brands, but here’s a rough guide using common UK values:
• 1 whole medium egg – about 6 g protein
• 2 medium egg whites – about 7–8 g protein
• 40 g light feta – about 7 g protein
• 80 g thick Greek yoghurt – about 8–9 g protein
That gives you around 28–30 g protein before any extras. Add an extra egg white or a little more yoghurt and you’re comfortably in the 32–35 g range.
Ingredients (serves 1)
• 1 whole egg
• 2–3 egg whites
• 1 tsp olive oil
• ½ red pepper, thinly sliced
• 40 g baby spinach
• 3–4 cherry tomatoes, halved
• 40 g light feta, crumbled
• 80 g thick Greek yoghurt
• ½ small garlic clove, very finely grated or crushed
• Squeeze of lemon juice
• Salt and black pepper
• Pinch dried oregano
• Pinch chilli flakes
• Fresh parsley, chopped, to finish
• Optional: 1 small wholemeal pitta or slice of toast on the side
Method
- Make the yoghurt topping.
In a small bowl, stir together the Greek yoghurt, grated garlic, lemon juice and a tiny pinch of salt. Adjust to taste and set aside while you cook everything else. - Cook the vegetables.
Heat the olive oil in a non‑stick pan over medium heat. Add the sliced red pepper and cook for 2–3 minutes until starting to soften. Tip in the spinach and cherry tomatoes with a pinch of salt and pepper, and cook until the spinach is just wilted. - Scramble the eggs.
In a jug or small bowl, whisk together the whole egg and egg whites with a pinch of salt, pepper and the dried oregano. Pour the eggs over the vegetables in the pan and gently scramble, pushing the mixture from the edges into the centre until the eggs are just set but still soft and glossy. - Assemble your bowl.
Spoon the egg and vegetable mixture into a wide, shallow bowl. Crumble the feta over the top. Add a generous dollop of your garlicky yoghurt to the centre and finish with chilli flakes and chopped parsley. - Serve and enjoy.
Eat as it is for a lighter bowl, or add a small wholemeal pitta or slice of toast on the side if you need a little extra energy.
Tips, swaps and variations
• Make it even higher protein: Add an extra egg white, a bit more yoghurt, or swap the feta for cottage cheese to boost the protein while keeping things light.
• Keep it mild: Skip the chilli flakes if you don’t like heat and use only a tiny amount of garlic in the yoghurt.
• Meal prep friendly: Chop your peppers and tomatoes the night before so you only need to cook and scramble in the morning. The whole bowl still tastes best freshly made, but the prep work will be done.
• Add legumes: For extra fibre and staying power, stir in a spoonful of cooked chickpeas or white beans with the veggies before adding the eggs.
This kind of breakfast is ideal if you want something that feels fresh and light but still keeps you full well into the morning. It fits easily into a Mediterranean‑style way of eating, with plenty of veg, healthy fats and satisfying protein in each bowl.
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