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Microwave scrambled eggs in a jar topped with feta cheese, tomatoes, and microgreens.
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4.67 from 3 votes

Microwave Scrambled Eggs in a Jar

These microwave scrambled eggs in a jar are ready in under 10 minutes, packed with protein, and require zero pans — just one jar to wash! Make them classic or try the cottage cheese scrambled eggs option for an extra creamy texture and 9 more grams of protein. Naturally gluten free, low carb, and vegetarian with a low FODMAP option, these are equally perfect for a quick breakfast, lunch, or dinner.
Prep Time5 minutes
Cook Time2 minutes
Total Time7 minutes
Course: Breakfast, Dinner, Lunch
Cuisine: American
Diet: DASH, Gluten Free, Low Carb, Low FODMAP, Vegetarian
Servings: 1 servings
Calories: 272kcal
Author: EA Stewart, RD | Registered Dietitian Nutritionist

Equipment

  • 1 wide mouth 16-oz mason jar

Ingredients

  • 2 large eggs
  • 1/3 cup low fat cottage cheese optional, but highly recommended
  • 1/2 cup cherry tomatoes sliced
  • 1 ounces crumbled feta cheese
  • 1/2 cup microgreens or arugula, baby spinach, etc.
  • salt and black pepper to taste

Instructions

  • Spray an entire wide-mouth mason jar with vegetable oil spray (i.e, avocado oil).
  • Crack 2 eggs into the jar. Add cottage cheese (optional). Stir well to combine with a fork or whisk.
  • Place the jar, uncovered, in the microwave and cook on high power for 1 minute. Stir the egg/cottage cheese mixture and return to the microwave. Cook an additional 1 minute (may be more or less depending on your microwave).
  • Carefully remove the jar from microwave. Use a fork to fluff your scrambled eggs, then add tomaotes, microgreens, and feta cheese, or your toppings of choice. Season to taste with salt and pepper.

Notes

Low FODMAP Option: Use lactose-free cottage cheese or omit; top with low FODMAP vegetables of your choice.
Topping combos to try:
  • Mediterranean: Pesto + feta + cherry tomatoes + microgreens
  • Tex-Mex: Salsa + Monterrey Jack + spinach + fresh oregano (low FODMAP: use a FODMAP-friendly salsa)
  • Veggie-loaded: Garlic olive oil + cheddar + steamed broccoli and bell peppers (tip: microwave the chopped veggies in the jar for 1–2 minutes first, then add your eggs and cook for an additional 1½ minutes)
  • Simple & classic: Everything bagel seasoning + cream cheese + chives
  • Caprese-ish: Bruschetta + fresh mozzarella + fresh basil + arugula

Nutrition

Serving: 1jar (2 eggs) | Calories: 272kcal | Carbohydrates: 7g | Protein: 26g | Fat: 15g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Cholesterol: 356mg | Sodium: 763mg | Potassium: 379mg | Fiber: 1g | Sugar: 4g | Vitamin A: 1016IU | Vitamin C: 18mg | Calcium: 248mg | Iron: 3mg