Healthy Recipe: Egg Muffins with Spinach and Tomatoes

Ingredients

• 8 large eggs

• 1 cup egg whites (about 5 egg whites)

• 1 cup fresh baby spinach, chopped

• 1/3 cup cherry tomatoes, chopped

• 1/4 cup feta cheese, crumbled (optional)

• 1/4 cup milk (any type)

• 1 teaspoon salt

• 1/4 teaspoon black pepper

• 1/4 teaspoon garlic powder

• Non-stick cooking spray

Instructions

1. Preheat Oven: Preheat your oven to 350°F (175°C). Spray a 12-cup muffin tin generously with non-stick cooking spray to prevent sticking.

2. Prepare Vegetables: Chop the spinach and cherry tomatoes. Set aside.

3. Mix Egg Base: In a large bowl, whisk together the eggs, egg whites, milk, salt, pepper, and garlic powder until well combined.

4. Assemble Muffins: Evenly distribute the chopped spinach and tomatoes into the muffin cups. Pour the egg mixture over the vegetables, filling each cup about 2/3 full. Sprinkle feta cheese on top if desired.

5. Bake: Bake in the preheated oven for 20-25 minutes, or until the egg muffins are set and lightly golden on top. A toothpick inserted into the center should come out clean.

6. Cool and Serve: Let the muffins cool in the tin for a few minutes before removing. Serve warm or at room temperature.

7. Storage: Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, microwave for 20-30 seconds.

Benefits and Tips:

• High in Protein: Using a mix of whole eggs and egg whites boosts the protein content while keeping the muffins light and fluffy.

• Vegetable Variations: Feel free to add other vegetables like bell peppers or onions. Just make sure to chop them finely and sauté if they have high water content to avoid soggy muffins​ (Evolving Table)​​ (Healthy Recipes 101)​​ (Tabs & Tidbits)​​ (The Domestic Dietitian)​.

These spinach and tomato egg muffins are a convenient and nutritious option for a quick breakfast or snack. Enjoy them on the go or as part of a balanced meal!