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Preparation
Wash, drain & chop/slice the spinach leaves, after removing its stalks & also slice the onions.
Spinach egg bhurji
Spinach egg bhurji has 62.3 calories per serving (1 Small Cup) — that's 55.2 calories per 100g. It provides 5g protein, 7.1g carbs, and 1.5g fat. With a low glycemic index (GI: 54), this recipe is suitable for weight loss, diabetes management, heart health and more. The 9.2g 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 Spinach egg bhurji in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories62.3 kcal
- Carbs7.1 g (28.5 kcal)
- Protein5.0 g (20.0 kcal)
- Fats1.5 g (13.8 kcal)
Nutrition Label
Spinach egg bhurji
- Serving Size1 Small Cup (100 g)
- Calories62.3 kcal
- Carbs7.1 g
- Fiber9.2 g
- Sugar1.6 g
- Protein5.0 g
- Fat1.5 g
- Saturated fat0.4 g
- Mono unsaturated fat0.4 g
- Poly unsaturated fat0.6 g
- Cholesterol8.1 mg
- Sodium106.8 mg
Nutrition per 100g
- Calories55.2 kcal
- Carbs6.3 g
- Fiber8.1 g
- Sugar1.4 g
- Protein4.4 g
- Fat1.4 g
- Cholesterol7.1 mg
- Sodium94.6 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
54 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Spinach egg bhurji | Masala andi bhaat | Masala Dim Bhat | Masala egg rice |
|---|---|---|---|---|
| Calories | 62.3 kcal | 237.8 kcal | 237.8 kcal | 237.8 kcal |
| Carbs | 7.1 g | 33.7 g | 33.7 g | 33.7 g |
| Protein | 5 g | 6.3 g | 6.3 g | 6.3 g |
| Fat | 1.5 g | 8.6 g | 8.6 g | 8.6 g |
| Fiber | 9.2 g | 1.6 g | 1.6 g | 1.6 g |
| Sugar | 1.6 g | 0.3 g | 0.3 g | 0.3 g |
| Sodium | 106.8 mg | 418.2 mg | 418.2 mg | 418.2 mg |
| Cholesterol | 8.1 mg | 77.6 mg | 77.6 mg | 77.6 mg |
Health Goals Suitability
Weight Loss
At just 62.3 kcal per serving, this is an excellent choice for weight management. The 9.2g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 9.2g fiber further slows glucose absorption.
Muscle Gain
Low protein content (5g 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
Low cholesterol (8.1mg) and low saturated fat (0.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (54) with 9.2g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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
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
Spinach 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 (124.5-186.8 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 Spinach egg bhurji contains 62.3 kcal (5g protein, 7.1g carbs, 1.5g fat). That's 55.2 kcal per 100g. You can track exact portions in the Hint app.
At just 62.3 kcal per serving, this is an excellent choice for weight management. The 9.2g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 9.2g fiber further slows glucose absorption. The glycemic index is 54 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Spinach egg bhurji has 5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Spinach egg bhurji is light enough for dinner at 62.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Spinach egg bhurji is moderate 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.
Low GI (54) with 9.2g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin 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/foods6100092
