Spinach and pepper egg cups
Enjoy a healthy and delicious start to your day with our Spinach and Pepper Egg Cups! This quick, low-calorie recipe features egg whites, fresh spinach, vibrant peppers, and a hint of onion, all baked to perfection in a handy muffin-size portion. Perfect for meal prepping and packed with nutrients, these egg cups are a great way to fuel your morning. Try them today for a tasty, protein-rich breakfast option!
- 07 Jun 2024
- Cook time 20 min
- Prep time 10 min
- 1 Servings
- 7 Ingredients
Spinach and pepper egg cups are a healthy and delicious way to start your day. They are packed with protein from egg whites and full of vitamins and fiber from fresh spinach and peppers. These egg cups are easy to make and perfect for meal prep, so you can have a quick and nutritious breakfast ready to go all week long.
Ingredients:
Instructions:
Preheat your oven to 350°F (175°C).
Lightly spray a standard 6-cup muffin tin with cooking spray oil to prevent sticking.
- Finely chop 1/4 of an onion.
- Dice 1/4 of a red bell pepper.
- Dice 1/4 of a green bell pepper.
- Roughly chop 1/2 cup of fresh spinach leaves.
In a medium-sized bowl, combine the egg whites, chopped spinach, diced red and green bell peppers, and chopped onion. Add a dash of salt to taste, and mix everything together until well-combined.
Pour the egg mixture evenly into the prepared muffin tins, filling each cup about 2/3 full. Make sure that the vegetables are distributed evenly across the cups.
Place the muffin tin in the preheated oven and bake for about 15-20 minutes, or until the egg cups are set and a toothpick inserted into the center comes out clean.
Allow the egg cups to cool in the tin for a few minutes before carefully removing them. Serve warm or at room temperature.
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave for 20-30 seconds before serving.
Tips:
- Make sure to finely chop the spinach, red pepper, green pepper, and onion for even distribution and cooking.
- Use silicone muffin liners or a silicone muffin tray for easy removal and cleanup.
- Feel free to add your favorite seasonings or herbs for extra flavor, such as garlic powder, black pepper, or chopped chives.
- If you prefer whole eggs instead of egg whites, you can substitute them using approximately 3 large eggs.
- These egg cups can be stored in an airtight container in the refrigerator for up to 4-5 days. To reheat, simply microwave for 20-30 seconds.
These Spinach and Pepper Egg Cups are both nutritious and delicious, making them an excellent addition to your meal prep routine. Enjoy them fresh out of the oven or store them for a quick and easy breakfast throughout the week. With minimal ingredients and a straightforward process, you'll find yourself returning to this recipe time and time again.
| Nutrition Facts | |
|---|---|
| Serving Size | 220 grams |
| Energy | |
| Calories 90kcal | 4% |
| Protein | |
| Protein 14g | 9% |
| Carbohydrates | |
| Carbohydrates 9g | 3% |
| Fiber 1.89g | 5% |
| Sugar 4.49g | 4% |
| Fat | |
| Fat 0.48g | 1% |
| Saturated 0.07g | 0% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 100ug | 11% |
| Choline 9mg | 2% |
| Vitamin B1 0.06mg | 5% |
| Vitamin B2 0.54mg | 42% |
| Vitamin B3 0.67mg | 4% |
| Vitamin B6 0.22mg | 13% |
| Vitamin B9 44ug | 11% |
| Vitamin B12 0.11ug | 5% |
| Vitamin C 70mg | 76% |
| Vitamin E 0.89mg | 6% |
| Vitamin K 80ug | 64% |
| Minerals | |
| Calcium, Ca 27mg | 2% |
| Copper, Cu 0.07mg | 0% |
| Iron, Fe 0.56mg | 5% |
| Magnesium, Mg 36mg | 9% |
| Phosphorus, P 45mg | 4% |
| Potassium, K 430mg | 13% |
| Selenium, Se 22ug | 40% |
| Sodium, Na 380mg | 25% |
| Zinc, Zn 0.27mg | 2% |
| Water | |
| Water 200g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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