High-Protein Spinach and Cotija Cheese Scrambled Eggs

Ingredients

• 201g Egg
• 150g Mature spinach
• 50g Cotija cheese

Method

1. 1Heat a non-stick skillet or pan over medium heat (no oil needed—the eggs will release enough fat naturally).
2. 2While the pan heats, crack all 4 eggs into a bowl. Add a pinch of salt and pepper. Whisk vigorously for 15-20 seconds until well combined and slightly frothy.
3. 3Once the pan is hot, pour the whisked eggs directly into the center of the skillet. Let them sit undisturbed for 3-4 seconds to start setting.
4. 4Using a silicone spatula, gently push the eggs from the edges toward the center, tilting the pan to allow uncooked egg to flow to the edges. Work slowly and deliberately—this creates larger, more tender curds.
5. 5When the eggs are about 70% set (still slightly wet on top), add the 150g of fresh spinach in handfuls, stirring gently to incorporate throughout. The residual heat will wilt the spinach quickly (about 30 seconds per handful).
6. 6Continue stirring gently for another 60 seconds. The eggs should still have a slight wet appearance at this point—they will continue cooking from residual heat after removal from the pan.
7. 7Remove the skillet from heat when the eggs are just set but still creamy (about 2-3 minutes total cooking time). Overcooking will result in rubbery eggs.
8. 8Transfer the scrambled eggs immediately to a serving plate. Top with the 50g of crumbled cotija cheese and a light sprinkle of freshly cracked black pepper.
9. 9Serve immediately while hot. The cheese will soften from the heat of the eggs, distributing flavor throughout.
10. 10**Pro Tips for Bodybuilding Nutrition:**
11. 11- This meal contains ~50g protein, ~600 calories, and 43g fat—ideal for muscle building
12. 12- The cotija cheese provides additional protein (11.9g) while adding a distinctive tangy flavor
13. 13- Spinach adds micronutrients (iron, magnesium) without significant carbs
14. 14- Consider eating within 30 minutes post-workout for optimal protein synthesis timing
15. 15- Pair with a carb source (oatmeal, toast, rice) if training in a caloric surplus