Spinach and Tomato Egg Muffins

Prep time: 10 min	Cook Time: 20 min
Total Time: 30 min	Serving: 1

Introduction

Enjoy a delectable and nutritious start to your day with our scrumptious Spinach and Tomato Egg Muffins! Packed with protein and vibrant flavors, this easy-to-make breakfast recipe is perfect for meal prepping or on-the-go mornings. These savory muffins offer a delightful balance of flavors and textures, making them a satisfying and wholesome meal for the whole family.

Health Benefits

1. Protein-Packed: Eggs provide a high-quality source of protein, essential for maintaining and repairing muscles, while also contributing to satiety.

   
   

2. Nutrient-Rich Spinach: This leafy green is a powerhouse of vitamins and minerals, including vitamin A, C, K, and iron, supporting overall health and immune function.

   
   

3. Antioxidant-Rich Tomatoes: Tomatoes offer a rich source of lycopene, a powerful antioxidant that supports heart health and reduces inflammation.

   
   

4. Low-Carb Energy Boost: These egg muffins provide sustained energy without excessive carbohydrates, making them an ideal choice for those following a low-carb or ketogenic lifestyle.

   
   

5. Versatile Additions: Customize your muffins with optional ingredients like bacon, sausage, or cheese for an extra protein boost or added flavors, ensuring you receive a well-rounded, nutrient-dense meal.

Ingredients

• 6 large eggs

• 1 cup fresh spinach, chopped

• 1/2 cup cherry tomatoes, halved or quartered

• 1/2 cup shredded cheese (cheddar, mozzarella, or your choice)

• 1/4 cup milk or heavy cream (optional, for a creamier texture)

• 1/4 tsp salt

• 1/4 tsp black pepper

• 1/4 tsp garlic powder (optional)

• 1/4 tsp onion powder (optional)

• 1/4 tsp dried oregano or basil (optional)

• Cooking spray or oil for greasing the muffin tin

• Optional: 1/4 cup cooked bacon or sausage, crumbled

Instructions

Preheat the Oven:

Preheat your oven to 350°F (175°C).

Prepare the Ingredients:

Wash and chop the fresh spinach. Wash and cut the cherry tomatoes into halves or quarters, depending on their size. If using cooked bacon or sausage, crumble or chop it into small pieces.

Beat the Eggs:

1. In a large mixing bowl, crack the 6 eggs and whisk them until the yolks and whites are fully combined.

2. If you prefer a creamier texture, add 1/4 cup of milk or heavy cream to the eggs and whisk again.

Mix in the Vegetables and Cheese:

1. Add the chopped spinach, cherry tomatoes, and shredded cheese to the beaten eggs.

2. Stir until all ingredients are evenly distributed.

3. If using, add the crumbled bacon or sausage at this point.

Season the Mixture:

1. Season the egg mixture with 1/4 teaspoon each of salt, black pepper, garlic powder, onion powder, and dried oregano or basil.

2. Stir well to incorporate the seasonings throughout the mixture.

Grease the Muffin Tin:

Spray a 12-cup muffin tin with cooking spray or lightly grease each cup with oil to prevent sticking.

Pour the Mixture:

1. Evenly distribute the egg mixture into the prepared muffin tin, filling each cup about 3/4 full.

2. Use a ladle or measuring cup to make this step easier and to ensure even portions.

Bake the Egg Muffins:

1. Place the muffin tin in the preheated oven and bake for about 20 minutes, or until the egg muffins are set and slightly golden on top.

2. You can test for doneness by inserting a toothpick into the center of a muffin; it should come out clean.

Cool and Serve:

1. Once baked, remove the muffin tin from the oven and allow the egg muffins to cool in the tin for a few minutes.

2. Carefully run a knife around the edges of each muffin to release them from the tin.

3. Serve the egg muffins warm.

4. They can be enjoyed on their own or paired with a side of avocado, a dollop of salsa, or some fresh fruit.

Nutritional Facts

Calories	Protein	Fat	Carbs	Fiber	Net Carbs
695 Kcal	52g	50g	12g	2g	10g