Scrambled Egg made from Dry Eggs (100 G)

Choose plain, unsweetened dry egg products with no added maltodextrin, starches, sugar, or flour; compare labels and use the lowest-carbohydrate option.

Reconstitute the dry eggs with water or unsweetened milk alternatives rather than sweetened milk, and avoid adding sauces such as ketchup or sweet chili sauce.

Add high-fiber, low-starch vegetables such as spinach, mushrooms, peppers, zucchini, or broccoli to the scramble.

Include avocado, olive oil, or a small amount of cheese to slow digestion and make the meal more filling.

Pair the eggs with a small serving of lentils, chickpeas, or black beans instead of toast, hash browns, or breakfast pastries.

Keep the portion of dry egg powder moderate, eat slowly, and take a 10–15 minute easy walk after the meal if appropriate for you.