Guest Post: Potato, Tomato & Onion Egg Scramble

Happy Monday everyone! Today I am thrilled to have Audra from …And a Dash of Cinnamon sharing a delicious and easy recipe that you can eat at any meal. In collaborating, I realized that despite the super high nutrient density of eggs, I didn’t have many recipes with them on my blog, so Audra is stepping in to help with that.  I love that she is knowledgeable about nutrition as a medical professional and know her current and future patients will benefit from her knowledge of food for fuel and disease prevention!

Hi there! I’m super excited to be doing my first guest post on Kelly’s blog today. Just to introduce myself a little bit, I am a medical doctor currently in my residency training. I have a special interest in preventative medicine and well-being that combines food, fitness and health. It is amazing what food, exercise and mental well-being can do for your medical health. My blog at …And A Dash of Cinnamon gives an insider’s view to the medical world and combines humor, recipes, tips, travels and a little bit of medicine. My goal is to help people become empowered to take control of their own lives and health and to show people that making healthy food can be easy, quick and delicious.

Today, I’m going to be sharing a super easy and quick egg scramble! Egg scrambles are great because not only are they incredibly versatile, they are super quick for those days where time is limited. This potato, tomato and onion egg scramble is made with real food ingredients, is high in protein and fiber (leave the skin on the potato!) and is gluten free and vegetarian. It’s got a great mix of protein and carbs and satiating power with the potato in there which is perfect for athletes.

potato blog

Potatoes are not the enemy as many people seem to think they are. As long as they aren’t deep fried, soaked in oil, loaded with butter, sour cream, cheese, etc. then they really do provide an excellent source of nutrition for any meal.

potato catSome like to fuel workouts ahead of time, while others particularly like to focus on post workout meals and nutrition. However, nutrition for fueling and recovering from exercise is important all day long.

fuel exercise

After your workout, you don’t need to go overboard with food (a mistake made by many), but it certainly helps to refuel with a mixture that is higher in carbs and protein. If you sweat a lot during your workout, it is important to replace the electrolytes you lost (sodium and potassium are good ones to think about). Hint: no this does not mean going overboard with the salt shaker. A little goes a long way and there are plenty of foods that can give you the sodium naturally, too.

frozen meme

This is where the potato can enter and become a great choice for fuel. It provides carbs (complex that take longer to break down thanks to the starch), potassium (fun fact= more potassium than a banana), fiber (EAT THE SKIN) and is low in fat, meaning great energy and workout food. You need to properly feed your body if you want it to perform it’s best. While it seems easy to grab overly processed foods with a busy schedule, focus on eating whole, real foods to give you the energy and nutrients you need, and staying hydrated. {Side note from Kelly: Here’s a Post on Meal Prep for the Busy Athlete}

Good nutrition helps your body perform at it’s best. Aside from proper nutrition, a big area of my focus on my blog is time.  As a resident, I don’t have a lot of time on my hands and certainly can’t spend an hour in the kitchen trying to put together a meal. People often tell me that they don’t have time to eat healthy, but this is never an excuse. There are plenty of quick, healthy are easy meals that you can make in less time than if you were to go out and pick up fast food.

Therefore, I present to you a quick, easy and clean egg scramble! Really you can throw anything you have on hand, but this one only needs 5 ingredients, and has satisfying protein, fiber and carbs in it. It would be an excellent post-workout meal, too! I would eat this for dinner, but feel free to have it for any meal of the day! Please feel free to check out my blog if you are interested in other similar quick and easy recipes! Kelly’s blog, as you know, is also an excellent resource for all of the athlete’s out there.

Potato, Tomato and Onion Egg Scramble

egg potato scramble

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes

Servings 1 scramble


  • 2 eggs
  • 1 potato cooked
  • 5 cherry tomatoes halved
  • 1/4 t minced garlic
  • 2 T onion


  1. Cook your potato if you don’t already have one cooked (see notes for cooking options)
  2. Dice some onion and throw it into a greased pan until it is translucent
  3. Meanwhile, dice your potato (you can throw this in the pan as well to brown if desired) and halve your tomatoes
  4. Whisk your eggs together and add the garlic, tomatoes and potato pieces (if not already in the pan) and pour into the pan.
  5. Scramble everything together and cook through!

Recipe Notes

Potato: If you don’t want to use the oven to bake your potato, you have 2 quick alternatives. 1. Wash your potato and stab all over with a fork. Place in the microwave for ~3-4 minutes or until tender. 2. Dice potato after washing it and boil in a pot of water until tender. Drain water and then use the diced potato. I often brown the potato in the pan once the onions are just about done before adding the eggs.

Onion: I normally just peel (*crack) some onion off layer by layer since it’s easy. Then, in the pan, I add just a tiny bit of water to steam the onions so that they cook quicker.

Tomato: Don’t have cherry tomatoes? No problem! Use whatever tomato you have on hand. No salt added diced tomatoes in a can work, as well!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s