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Preparation
Wash, drain & chop/slice the spinach leaves, after removing its stalks & also slice the onions.
Palak egg bhurji
Palak egg bhurji has 117.7 calories per serving (1 Small Cup) — that's 104.3 calories per 100g. It provides 4.7g protein, 4.3g carbs, and 9.1g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss. The 2.3g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Palak egg bhurji in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories117.7 kcal
- Carbs4.3 g (17.2 kcal)
- Protein4.7 g (18.7 kcal)
- Fats9.1 g (81.9 kcal)
Nutrition Label
Palak egg bhurji
- Serving Size1 Small Cup (100 g)
- Calories117.7 kcal
- Carbs4.3 g
- Fiber2.3 g
- Sugar1.4 g
- Protein4.7 g
- Fat9.1 g
- Saturated fat2.1 g
- Mono unsaturated fat3.4 g
- Poly unsaturated fat2.8 g
- Cholesterol80.7 mg
- Sodium237.6 mg
Nutrition per 100g
- Calories104.3 kcal
- Carbs3.8 g
- Fiber2.0 g
- Sugar1.2 g
- Protein4.1 g
- Fat8.1 g
- Cholesterol71.5 mg
- Sodium210.5 mg
1 serving = 112.9g
Cooking time: 5 minutes
Serves: 4 persons
Ingredients
Spinach
200 Grams
Curry leaves
10 Grams
Onion small
100 Grams
Turmeric powder
1 Grams
Whole egg raw
100 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Ginger garlic paste
0.5 Tea Spoon
Garam masala powder
0.5 Tea Spoon
Black pepper powder
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Cooking
Heat the oil in a pan & saute the onion slices until light golden brown & add in the ginger garlic paste to it & keep sautéing until the raw smell goes off. Now, add in the curry leaves & turmeric, and red chili powder and keep sautéing. Add in the spinach leaves now, mix well & keep sautéing for some time- heat should be low-medium, add into it salt & continuing frying for the next 2 mins time again. Now, break in the eggs- side by side, sprinkle some salt & black peppercorns powder on the yolks & cook for a minute by covering it the pan-lid. Now, open the lid- Fold in the Eggs with the cooked spinach, sprinkle some garam masala powder to it & give it a nice final mix. Scramble the entire thing & cook for another couple of mins on low-medium heat.
3
Serving
Serve this delicious bhurji with steamed rice or roti.
Glycemic Index
62 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Palak egg bhurji | Masala andi bhaat | Masala Dim Bhat | Masala egg rice |
|---|---|---|---|---|
| Calories | 117.7 kcal | 237.8 kcal | 237.8 kcal | 237.8 kcal |
| Carbs | 4.3 g | 33.7 g | 33.7 g | 33.7 g |
| Protein | 4.7 g | 6.3 g | 6.3 g | 6.3 g |
| Fat | 9.1 g | 8.6 g | 8.6 g | 8.6 g |
| Fiber | 2.3 g | 1.6 g | 1.6 g | 1.6 g |
| Sugar | 1.4 g | 0.3 g | 0.3 g | 0.3 g |
| Sodium | 237.6 mg | 418.2 mg | 418.2 mg | 418.2 mg |
| Cholesterol | 80.7 mg | 77.6 mg | 77.6 mg | 77.6 mg |
Health Goals Suitability
Weight Loss
At just 117.7 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (4.7g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — cholesterol (80.7mg) is on the higher side.
PCOS
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~112.9g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~112.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~112.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~112.9g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Palak egg bhurji stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (235.5-353.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Palak egg bhurji contains 117.7 kcal (4.7g protein, 4.3g carbs, 9.1g fat). That's 104.3 kcal per 100g. You can track exact portions in the Hint app.
At just 117.7 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Palak egg bhurji has 4.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Palak egg bhurji is light enough for dinner at 117.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Palak egg bhurji is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
