A simple canned vegetable could add 9 grams of fiber to your scrambled eggs

Eggs contain many important nutrients. They are high in protein and healthy fats, low in carbohydrates and contain vitamins A, D, E and B12, minerals like calcium and phosphorus and essential trace minerals like zinc and selenium. But this breakfast staple provides very little of a key nutrient: fiber.

Adding canned peas to scrambled eggs has become a trend among food and wellness influencers because it’s a quick and easy way to increase fiber at breakfast.

How much fiber do canned peas add to eggs?

Adding canned peas to scrambled eggs helps fill the fiber gap that’s left when you only eat eggs for breakfast, Shauna McQueen, MS, RD, a culinary nutritionist and registered dietitian based in Westchester, New York, tells Verywell.

“A cup of canned peas contains about 9 grams of fiber, so even adding half a cup of peas can still provide 4 to 5 grams, which can be a significant addition to reaching your goal of about 25 to 30 grams of fiber per day,” McQueen said.

Adding peas to eggs makes the breakfast more balanced and nourishing. “The combination of peas and eggs gives you a good mix of protein, carbs and fats, which makes the dish satisfying, unlike eggs alone,” McQueen said.

The fiber in peas helps slow digestion, adds bulk to stools, and supports healthy gut bacteria. “A dose of fiber in the morning is good for digestion,” Sheri Gaw, RDN, a registered dietitian based in the San Francisco Bay Area, tells Verywell. “It’s good for curbing hunger until the next meal.”

Other Benefits of Canned Peas

In addition to fiber, peas also provide protein, another nutrient to emphasize in the morning. “Each half cup will add about 4 extra grams of protein to your eggs,” Gaw said. “Protein helps slow digestion, stabilize blood sugar, and support muscle growth and recovery,” she added.

Peas can also add color to the foods you eat, which also has nutritional benefits. “One of my favorite nutrition tips is simply adding more color to your diet,” McQueen explained. “That pop of green that peas offer means you get extra antioxidants in the morning,” she said. “You also get folate and vitamin K.”

Antioxidants support immune function, folate helps with DNA and cell repair, and vitamin K helps with blood clotting.

Because of their green color and flavor, peas offer another benefit, McQueen explained. “From a culinary standpoint, it helps add a little texture and sweetness to your eggs,” she said. “It also makes them a little more visually appealing, which may make us enjoy the meal more.”

How to add peas to eggs

Peas may not be the most obvious choice to add to a scrambled egg recipe, but the beauty of this nutritional hack is that it’s easy. “Any vegetable added to your eggs will add fiber,” McQueen said, “although I think part of what makes this trend appealing to people is the limited preparation involved in just throwing canned peas in your pan.”

When preparing the scramble, first drain the liquid. You may want to dab them with a paper towel to avoid excess moisture. Next, add the peas, aiming for about 1/3 to 1/2 cup per two-egg serving.

“One thing to note is that canned peas can be higher in sodium, so you may want to give them a quick rinse to reduce that,” McQueen said. Frozen peas, on the other hand, contain less sodium and can be a good alternative.

There are also many simple alternatives to peas. “Frozen vegetables like broccoli, peppers, mushrooms, spinach, riced cauliflower or other canned vegetables are also great options to explore with minimal prep,” McQueen said, “and they all add extra fiber and antioxidants.”

Increase nutrients at breakfast

The first meal of the day should emphasize three things, Gaw explained. “For a nutritious and balanced breakfast, don’t forget to include fiber, protein and healthy fats.”

Besides peas and vegetables, Gaw said good sources of fiber include whole grains, fruits and seeds. Healthy fats can come from avocado, nuts, nut butter and olive oil. If combining eggs and peas doesn’t sound appealing to you, there are plenty of other options that provide fiber, protein, and healthy fats.

“Whole grain toast with avocado, oatmeal with berries and hemp seeds, scrambled vegetarian tofu, and Greek yogurt with whole grain granola and fruit can all do this,” McQueen said. “It doesn’t have to be elaborate. The most important thing is that it’s realistic and appealing to you in the morning.”

It also helps to plan ahead. “Mornings tend to be busy, so I recommend making nutritious choices as simple and automated as possible,” McQueen said. “The more you can prepare or decide in advance, the more you limit the decisions and efforts you have to make in the morning.”