Balanced Meals · Goal: Everyday meals
Egg and Egg-White Scramble, Quinoa and Cucumber and Tomato Bowls
Estimated nutrition per serving, calculated from the ingredient weights below.
- Calories
- 450
- Protein
- 25.9g
- Carbs
- 42.3g
- Fat
- 20.4g
- Prep Time
- 15 mins
- Cook Time
- 15 mins
- Servings
- 2
Illustrative image; follow the weighed ingredients and method below.
2 servings. Nutrition values are per serving; cooking time does not scale automatically.
Nutrition calculation and preparation assumptions
Nutrition is estimated for one of two servings from the base 1x batch. Every nutrient-bearing ingredient is included at the weight and raw, cooked, drained or as-purchased basis stated in the ingredient list. Water adds no calories. The estimate assumes all oil and listed nutrients are eaten, with no cooking-loss adjustment. Brand, trimming, draining and retained oil can change actual nutrition.
Times are planning estimates for this two-serving batch and exclude preparing ingredients already listed as cooked. This recipe has not been kitchen-tested. Use a food thermometer rather than estimated minutes to judge cooked protein. Avoid leaving the prepared meal at room temperature for more than two hours.
Ingredient estimates use USDA FoodData Central SR Legacy (download dataset), the final 2018 dataset, retrieved October 11, 2026. Find the food IDs below in its food.csv file. This is a calculated estimate, not a laboratory analysis or professional nutrition review.
- Egg, white, raw, fresh (USDA food 172183): 200g for the base batch
- Egg, whole, raw, fresh (USDA food 171287): 100g for the base batch
- Quinoa, cooked (USDA food 168917): 300g for the base batch
- Avocados, raw, all commercial varieties (USDA food 171705): 100g for the base batch
- Oil, olive, salad or cooking (USDA food 171413): 10g for the base batch
- Spices, garlic powder (USDA food 171325): 2g for the base batch
- Spices, paprika (USDA food 171329): 2g for the base batch
- Cucumber, with peel, raw (USDA food 168409): 100g for the base batch
- Tomatoes, red, ripe, raw, year round average (USDA food 170457): 100g for the base batch
Cooking temperatures follow US food-safety guidance. Follow ingredient package storage instructions and use-by dates; see Food Standards Scotland storage guidance.
Ingredients
- 200g raw egg whites
- 100g raw whole egg without shell
- 300g cooked quinoa
- 100g avocado flesh
- 10g olive oil
- 2g garlic powder
- 2g paprika
- 100g raw cucumber with peel, chopped
- 100g raw tomato, chopped
Cooking Instructions
- Measure ingredients using the raw, cooked, drained or ready-to-eat weights stated in the ingredient list. Wash produce and use clean utensils. Keep utensils used for the raw protein separate from ready-to-eat foods.
- Warm the cooked quinoa until steaming hot.
- Whisk the whole egg and egg whites with the garlic powder and paprika. Heat half the measured oil in a nonstick skillet over medium-low heat. Add the eggs and gently stir until fully set and the egg mixture reaches 71 C (160 F) on a food thermometer.
- Wash and chop the cucumber and tomato using clean utensils.
- Toss the vegetables with the remaining half of the measured oil. Divide the protein, carbohydrate side, vegetables and avocado equally among the selected number of servings. Include the cooking oil and pan juices in the portions; serve promptly.
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