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breakfastomnivoreMediterranean

Mediterranean Beef and Pepper Scramble with Spinach and Feta Salad

A hearty breakfast combining a protein-packed beef and egg scramble with vibrant Mediterranean flavors and a fresh, nutrient-dense spinach salad. This meal balances high-quality protein, healthy fats, and low-GI carbs for sustained energy. Perfect for a satisfying start to the day with a focus on heart-healthy ingredients.

Mediterranean Beef and Pepper Scramble with Spinach and Feta Salad

Instructions

1
Prepare Ingredients for Both Dishes
preparation

Dice the bell peppers and onion into small, even pieces; mince the garlic; rinse and pat dry the baby spinach; halve the cherry tomatoes; crumble the feta cheese if not pre-crumbled; set all ingredients aside in separate bowls for quick access during cooking.

💡 Prepping all ingredients beforehand ensures a smooth cooking process, especially for quick-cooking dishes like scrambles.
2
Start Browning Beef and Peppers
sautéing

Heat olive oil in a large skillet over medium-high heat at approximately 180°C; add ground beef and cook for 5 minutes, breaking it into small crumbles with a wooden spoon until browned with a crisp crust; stir in diced bell peppers, onion, garlic, oregano, cumin, and smoked paprika; sauté for an additional 3 minutes until peppers soften and spices release a fragrant aroma; season with salt and pepper.

💡 Let the beef sit undisturbed for the first 2 minutes to develop a deep brown crust, which adds a rich, savory flavor base.
3
Assemble Spinach and Feta Salad
raw

In a large mixing bowl, combine baby spinach and halved cherry tomatoes; drizzle with olive oil and lemon juice, then toss gently to coat evenly; sprinkle crumbled feta cheese over the top and season lightly with salt and pepper; set aside at room temperature to allow flavors to meld.

💡 Dress the salad just before serving to keep the spinach crisp and prevent wilting.
4
Scramble Eggs and Finish Main Dish
scrambling

Reduce skillet heat to medium-low, around 120°C; crack eggs directly into the skillet over the beef and pepper mixture; stir gently with a spatula, folding the eggs through the mixture to form large, soft curds for 2-3 minutes until just set but still slightly glossy; remove from heat immediately to prevent overcooking; crumble goat cheese over the top, scatter with chopped walnuts and fresh oregano leaves.

💡 Take the eggs off the heat when they look slightly underdone, as residual heat will continue cooking them to perfection.
Prep Time
10 Min
Cook Time
15 Min
Per Serving
712kcal
Protein28%
Carbs7%
Fat66%
Glycemic Load
6.1 (Low)
Nutrition Information
PreparedRaw ingredients
Energy712 kcal· 36%
Protein44.5 g· 89%
Carbohydrates10.5 g· 4%
Carbs (absorbed)8.8 g· 3%
Dietary Fiber1.8 g· 7%
Fat46.5 g· 66%
Saturated Fat17 g· 85%
Monounsaturated Fat20.5 g· 82%
Polyunsaturated Fat6 g· 55%
Trans Fat0.25 g· 13%
Cholesterol312 mg· 104%
Sodium1170 mg· 59%
Potassium420 mg· 12%
Calcium130 mg· 13%
Magnesium39 mg· 10%
Phosphorus420 mg· 60%
Iron4.5 mg· 32%
Zinc10.5 mg· 105%
Copper0.30 mg· 30%
Selenium42 µg· 76%
Iodine12 µg· 8%
Vitamin C24 mg· 30%
Vitamin A710 µg· 89%
Vitamin D7 µg· 35%
Vitamin E8 mg· 67%
Vitamin K105 µg· 140%
Vitamin B10.60 mg· 55%
Vitamin B20.80 mg· 57%
Vitamin B60.60 mg· 43%
Vitamin B122.1 µg· 84%
Folate170 µg· 85%
Niacin7 mg· 44%
Biotin24 µg· 48%
Pantothenic Acid1.7 mg· 28%
Salt Equivalent3 g· 50%

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