10
120
35

Description

DO NOT bake the egg muffins directly in the muffin tin, they will stick! Amount Per Serving = 1 muffin: Calories: 80.1 Total Fat: 2.3 g Cholesterol: 46.5 mg Sodium: 220.6 mg Total Carbs: 8.0 g Dietary Fiber: 1.6 g Protein: 7.2 g

Ingredients

  • 3 eggs (large)
  • 1 1/2 cups egg whites
  • 3 tablespoons ground flaxseed (or chia seeds)
  • 1/4 cup feta cheese (crumbled)
  • 1 tablespoon onions (garlic powder)
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper (ground)
  • 1 cup quinoa (cooked)
  • 2 handfuls spinach (coarsely chopped)
  • 1/2 cup sun-dried tomatoes in oil (/water, rinsed, drained & chopped)

Directions

  1. Preheat oven to 350 degrees F, place cupcake liners into a 12 muffin tin and spray generously with cooking spray. Alternatively, you could use a silicone BPA-free muffin baking pan or individual silicone BPA-free muffin cups. Then you won't have to use the cupcake liners. Also, foil lined baking cups work well. Also, you could make the egg bake in an 8 x 8 baking dish lined with parchment paper and then cut into squares
  2. n a large mixing bowl, whisk eggs and egg whites for 30 seconds. Add flax/chia seeds, feta cheese, onion (garlic) powder, salt, pepper and whisk to combine. Add quinoa, spinach, sun dried tomatoes and mix. Fill each muffin with egg mixture 3/4 full.
  3. If you have extra mixture bake in additional ramekins but do not overfill.
  4. Bake for 20 minutes, remove from the oven and let cool for about 10 minutes.
  5. Using a rubber spatula, loosen the egg muffins from the muffin tin and slide onto a platter. Serve hot

NutritionView more

120Calories
Sodium9%DV220mg
Fat7%DV4.5g
Protein16%DV8g
Carbs4%DV12g
Fiber8%DV2g

PER SERVING *

Calories120Calories from Fat35
% DAILY VALUE*
Total Fat4.5g7%
Saturated Fat1g5%
Trans Fat
Cholesterol55mg18%
Sodium220mg9%
Potassium260mg7%
Protein8g16%
Calories from Fat35
% DAILY VALUE*
Total Carbohydrate12g4%
Dietary Fiber2g8%
Sugars<1g2%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.