Mediterranean Egg Bites
Start your day right (without waking up earlier)! Check out this nutrient-rich, tasty breakfast recipe that combines the convenience of meal prep with the goodness of vegetables and a satisfying protein boost. These flavorful Mediterranean Egg Bites can be part of a breakfast that helps you stay energized and focused throughout the morning, while supporting your overall well-being.
Benefits of having a morning meal with protein and vegetables:
- Time-saving Meal Prep: Prepare this breakfast in advance to save precious time in the morning rush, ensuring you never skip a wholesome meal.
- Sustained Energy: The combination of protein and vegetables releases energy gradually, stabilizing blood sugar levels, improving mood and concentration, and preventing energy slumps.
- Appetite Control: Fiber combined with protein helps curb cravings and promotes feelings of fullness, reducing the temptation for impromptu snacking.
- Nutrient Balance: Incorporating vegetables and protein into your morning meal contributes to overall well-being, ensuring you get a good mix of essential vitamins, minerals, and antioxidants.
- Versatility & Variety: Experiment with different vegetable combinations to enjoy a range of flavors, textures, and nutritional benefits in your breakfast.
- Digestive Health: Vegetables play a crucial role in promoting gut health through various mechanisms that benefit the microbiome and support a healthy gut barrier – integral to good digestion and optimal nutrient absorption.
Embrace the power of a well-rounded breakfast that combines protein, vegetables, and the convenience of meal prep to set yourself up for success! Treat yourself to a delicious and hassle-free head start!
Prep Time: 10 minutes Cook Time: 25 minutes Yield: 12 muffins Serving Size: 1 muffin (60 g)
Ingredients:
- 1 cup baby spinach, raw, chopped
- ¾ cup cherry tomatoes, chopped
- 6 large eggs
- 4 large egg whites or 1 cup egg whites
- ¼ cup feta cheese, crumbled
- ¼ tsp kosher salt
- Pinch ground black pepper
Directions:
- Place a rack in the center of your oven and preheat to 350 degrees F. Lightly coat a standard 12-cup muffin tin with nonstick spray.
- Divide the chopped spinach and tomatoes among the cups (they will be about two-thirds of the way full).
- In a large bowl, briskly whisk together the eggs, egg whites, salt and pepper until well combined.
- Carefully fill each muffin cup three-quarters of the way to the top with the egg mixture. Sprinkle the feta evenly over the tops of the cups.
- Bake for 25 minutes, until the egg muffins are set.
- Let cool for a few minutes, and then run a butter knife around the edges of each muffin to loosen it. Remove them from the pan and enjoy immediately, or let cool on a wire rack and refrigerate or freeze for later.
Tips and tricks:
- We love this recipe because it’s a quick, balanced breakfast. Try incorporating complex carbohydrates by serving it on a whole grain English muffin or in a whole grain pita!
- You can quickly whisk your eggs and egg whites together in a small blender, with or without your seasonings and cheese.
- A veggie chopper will make quick work of produce and can be used in other ways – like chopping the muffin itself! If you’re chopping things manually, aim for small, uniform pieces. This ensures everything cooks evenly and will make your muffin easier to eat.
Nutrition Facts:
If using this recipe in your personalized ATNG meal plan, 1 protein serving.
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