Egg and Cheese Scramble in a Pita – Healthy Option

Egg and cheese scramble in a pita is a delicious, hand-held breakfast pouch that gets your morning off to a filling and nutritious start.

The Backstory: These delicious breakfast pockets are a tasty way to start your morning with something warm, nutritious and full of energy-rich protein that will keep you satisfied until lunch. The zesty cheddar cheese and sweet tomatoes give the egg whites a flavorful kick and the pita holds the whole thing together. This is a terrific recipe for adults and kids and also works well as grab-and-go meal when you need to feed your kids in the car but don’t want to stop at the drive through for less-healthy alternatives. More of the Backstory after the recipe

Egg and Cheese Scramble in a Pita - Healthy Option

This delicious egg, cheese and tomato scramble is stuffed into a whole wheat pita for an on-the-go breakfast that's perfect for kids and adults. Ideal for when you want to eat on the go but don't want to eat fast-food, this is your answer to a warm and healthy breakfast the whole family can enjoy.
Course Breakfast, Brunch
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 6 servings


  • 2 cups fresh egg whites
  • 1/4 tsp. black pepper
  • 1/2 tsp. Salt plus an additional pinch of salt
  • 1 tbsp. canola oil
  • 1 1/2 cups raw red peppers, diced
  • 1 1/2 cups tomatoes, chopped
  • 1 cup shredded Cheddar cheese, 50% reduced fat
  • 2 1/2 tbsp. fresh parsley, chopped
  • 6 whole wheat pita, 6 inch, 2 oz each


  1. Whisk egg whites with pepper and salt and set aside. If not using immediately, store under refrigeration at 40 degrees or below.
  2. Heat oil in a non-stick fry pan or one sprayed with non-stick spray.
  3. Stir fry the onions until slightly softened.
  4. Add the peppers and stir-fry until barely tender.
  5. Add the tomatoes, egg whites, cheese, and parsley and heat until eggs are cooked (eggs reach a minimum internal temperature of 180 degrees F for 15 seconds).
  6. Drain mixture if there is excess liquid.
  7. Cut one quarter of the way across the edge of the pita, open up to form a pocket.
  8. Place 3/4 cup (5 oz) egg mixture into each pocket and serve.

Recipe Notes


Nutrition Information Per Serving
Calories:  230
Total Fat: 6g
Saturated Fat: 2g
Trans Fat: 0g
Cholesterol: 15mg
Protein: 17g
Carbohydrates: 27g
Sodium: 690mg
Fiber: 4g

…The Backstory continues: You can find other tasty recipes in my latest cookbook, Healthy Meals for Your Busy Life. In my new book, I’ve created a collection of delicious and satisfying meals from Lemon Poppy Seed Cake to Smoked Salmon and Cream Cheese Spirals — that you can prepare in 30 minutes or less. I know you’ll love them and that they’ll leave you feeling full, satisfied, and happy that you’ve made healthful choices that don’t sacrifice on taste!

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Franceen Friefeld, RD., LD., P.H.Ec.

Franceen Friefeld, RD., LD., P.H.Ec.

Franceen is one of country's leading voices in nutrition and health with 30 + years of experience as a senior food management executive, author, speaker, and TV host. Fran's followers adore her because she believes you should be able to have your kugel and not feel guilty about it. Her recipes, humor, and realistic approach to enjoying food and cutting through the hype of fad diets and quick fixes are what make her approach to a balanced lifestyle loved by so many.
Franceen Friefeld, RD., LD., P.H.Ec.

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