Turn Scrambled Eggs Into A Heartier Breakfast By Adding This Fiber-Rich Canned Vegetable

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Scrambled eggs are a solid choice for a protein-packed breakfast. They contain quite a bit of protein as and it's pretty easy to add even more with chunks of ham, chicken, or cheese. The same can't be said for scrambled eggs when it comes to fiber. On their own, eggs have zero dietary fiber, but thankfully there's an easy, delicious way to sneak in a bit of soluble fiber: canned peas. 

According to the U.S. Department of Agriculture (USDA), 100 grams of drained peas (a little over a half cup) contain about 6 grams of soluble fiber (the kind we absorb and digest). A can of drained Del Monte fresh cut sweet peas, for example, has about 4 grams of fiber per ⅓ cup, which is about 12% to 14% of your recommended daily fiber. Even if you don't add a full serving, you're still upping the fiber content — along with iron, vegetable protein, and vitamins K and C — in your eggs.

Before you say, "ewww," consider that the bright green legumes can be easily incorporated along with any meats, cheeses, or veggies you already add to your morning scramble. Truly, you can just open and drain a can of peas (or use leftovers from the night before), and add as much as you want to your eggs, Denver omelette style. Of course, you can absolutely add fresh peas to your eggs instead, which some people find more flavorful. If that simplicity doesn't sway you, remember you can customize this simple dish however you please, and because this combo is found in a number of cuisines around the world and there are plenty of international scrambled egg and peas dishes to try. 

To enhance the flavor of your scrambled eggs and peas cook them with a little soy sauce or mix in Japanese Hondashi powder for an umami kick. You could also try combining peas with beans, another flavorful fiber boost with scrambled eggs. For even an even bigger boost, wrap your eggs and peas in a Mission Carb Balance flour tortilla, which itself boasts a whopping 17 grams of fiber. 

If you want to go more international, egg bhurji (or anda bhurji) is a South Asian dish made with spices, tomatoes, and green chilies. But you'll find many recipes with peas (called matar egg bhurji). Italians enjoy piselli cacio e uova, a sort of hash featuring eggs, peas, cheese, and onions, while the Portuguese enjoy the eggs and peas in a poached egg, pea, and chorizo dish called ervilhas escafaldas, but you could adapt it for scrambled eggs instead.

It's important to point out that most canned peas have added sodium (250 milligrams per serving in the Del Monte example), and canned sweet peas have added sugar. Draining and rinsing helps reduce the sodium a little (5% to 7%, according to the USDA), but not much. So if that's a concern, consider cutting back a bit on any added salt in your eggs. Beyond this caveat, feel free to get as creative as you want; however you add peas to your eggs, the added fiber will help fill out your meal and fill you up.