Recipe Details
Ingredients
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cooking spray
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6large eggs
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1 ½cupsfrozen chopped spinach, thawed and drained
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1cupchopped red bell pepper
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7ouncesdiced fully cooked ham
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¾cupegg whites
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¼cupcrumbled feta cheese
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2tablespoonswater
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salt and ground black pepper to taste
Cooking Directions
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Preheat the oven to 400 degrees F (200 degrees C). Spray 12 muffin cups with cooking spray or line with paper liners.
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Combine eggs, spinach, red bell pepper, ham, egg whites, feta cheese, water, salt, and pepper in a large bowl. Ladle egg mixture into the prepared muffin cups.
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Bake in the preheated oven until set in the middle, 20 to 25 minutes.
Editor’s Note:
Our magazine version of this recipe (called Healthy Egg Muffin Formula) uses the formula below:
Formula: 1 1/4 cups diced or crumbled cooked meat + 1 cup stemmed, chopped, steamed greens (squeezed dry) + 1 cup chopped vegetables + 1/4 cup shredded cheese
To Make: Preheat oven to 400 degrees F (200 degrees C). Mix meat, greens, vegetables, and cheese together and divide among 12 prepared muffin cups. Whisk together 6 large eggs, 3/4 cup egg whites, 2 tablespoons water, and 1/4 teaspoon each salt and ground black pepper in a bowl. Pour egg mixture into the muffin cups. Bake in the preheated oven until puffed and set in the middle, 18 to 20 minutes. Let stand 3 to 5 minutes before serving.
Formula Variations: For Spinach & Turkey Sausage Muffins, use ground turkey breakfast sausage, spinach, broccoli, and shredded aged Cheddar. For Kale & Chicken Sausage Muffins, use low-sodium Italian chicken sausage, kale, red bell pepper, and crumbled feta. And for Swiss Chard & Ham Muffins, use low-sodium ham, Swiss chard, leeks, and shredded Gruyère.
Nutrition Facts
Full Nutrition Label | |
---|---|
Servings Per Recipe12 | |
Calories101 | |
% Daily Value * | |
Total Fat 6g |
8% |
Saturated Fat 2g |
12% |
Cholesterol 105mg |
35% |
Sodium 333mg |
14% |
Total Carbohydrate 2g |
1% |
Dietary Fiber 1g |
3% |
Total Sugars 1g |
|
Protein 9g |
18% |
Vitamin C 23mg |
25% |
Calcium 57mg |
4% |
Iron 1mg |
6% |
Potassium 205mg |
4% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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