PROTEIN PACKED EGG MUFFINS

These mini vegetable quiche, or egg muffins, are not only easy to make, but also make such a clean breakfast. They are delicious. Top them with salsa, avocado, or eat them alongside toast. They’re also high in protein from egg whites and are a great source of vegetables. Start your morning off right with this mini quiche breakfast!

INGREDIENTS
6 eggs
1/2 cup egg whites (or 6 egg whites)
3 tbsp water
Salt and pepper, to taste
1/2 tsp cumin
1/2 tsp paprika
1/2 tsp garlic powder
1/2 cup red bell pepper
1/4 cup red onion
1 cup chopped spinach
1/4 cup Swiss cheese (cheddar, parmesan or most other kinds of cheese will also work)

INSTRUCTIONS

1. Preheat the oven to 350 F degrees. Prepare a muffin pan by spraying each tin with non-stick cooking spray.

2. In a medium size bowl, whisk together the cracked eggs and egg whites. Add water, salt and pepper, cumin, paprika, and garlic powder.. Whisk until all yolks are broken up.

3. In a separate bowl, combine chopped bell pepper, onion, and spinach. Mix until combined.

4. Evenly separate the mixed vegetables between 12 muffin tins and place in tin.

5. Next, pour the egg mixture over the chopped vegetables, evenly separating it between 12 muffins.

6. Top each egg muffin with 1 tsp of cheese.

7. Bake for 18-20 minutes, or until egg is fully cooked through. Enjoy with salsa, toast, or avocado!

NUTRITION (per 1 muffin)
Makes 12 muffins

52 calories
5g protein (38%)
1g carbs (9%)
3g fat (53%)

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PROTEIN PACKED EGG MUFFINS

Yield: 12 muffins

Author: Katie Lees

Prep time: 10 MinCook time: 20 MinTotal time: 30 Min

These mini vegetable quiche, or egg muffins, are not only easy to make, but also make such a clean breakfast. They are delicious. Top them with salsa, avocado, or eat them alongside toast. They’re also high in protein from egg whites and are a great source of vegetables. Start your morning off right with this mini quiche breakfast!

Ingredients:

• 6 eggs
• 1/2 cup egg whites (or 6 egg whites)
• 3 tbsp water
• Salt and pepper, to taste
• 1/2 tsp cumin
• 1/2 tsp paprika
• 1/2 tsp garlic powder
• 1/2 cup red bell pepper
• 1/4 cup red onion
• 1 cup chopped spinach
• 1/4 cup Swiss cheese (cheddar, parmesan or most other kinds of cheese will also work)

Instructions:

1. Preheat the oven to 350 F degrees. Prepare a muffin pan by spraying each tin with non-stick cooking spray.
2. In a medium size bowl, whisk together the cracked eggs and egg whites. Add water, salt and pepper, cumin, paprika, and garlic powder.. Whisk until all yolks are broken up.
3. In a separate bowl, combine chopped bell pepper, onion, and spinach. Mix until combined.
4. Evenly separate the mixed vegetables between 12 muffin tins and place in tin.
5. Next, pour the egg mixture over the chopped vegetables, evenly separating it between 12 muffins.
6. Top each egg muffin with 1 tsp of cheese.
7. Bake for 18-20 minutes, or until egg is fully cooked through. Enjoy with salsa, toast, or avocado!

Calories

52

Fat (grams)

3

Sat. Fat (grams)

1

Carbs (grams)

1.2

Fiber (grams)

.2

Net carbs

1

Sugar (grams)

.8

Protein (grams)

5

Sodium (milligrams)

51

Cholesterol (grams)

84

*nutrition facts per 1 muffin - - 38% protein 9% carbs 53% fat

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