Spinach and Parmesan egg bites
Jul 25, 2022 • Total time: 35 min
This recipe is perfect for those busy mornings when you don’t have time to cook a hot breakfast. Spinach lends its superfood nutritional profile to these make-ahead egg cups, and a sprinkle of parmesan elevates the flavor. The result? A quick breakfast full of good-for-you ingredients that leave you feeling satisfied.
- 10 oz frozen spinach (thawed and squeezed dry)
- 1/4 cup roasted red peppers (drained and chopped)
- 2 green onions (thinly sliced)
- 1 tbsp plus 1 tsp grated Parmesan cheese
- 1 cup egg substitute
- 1/2 cup skim milk
- 1 tsp mustard powder
- 1/8 tsp salt
- 1/8 tsp black pepper
- nonstick cooking spray
Preheat the oven to 350° F. Lightly spray a 16-cup mini-muffin pan with cooking spray.
In a medium bowl, using a fork, separate the spinach into small pieces. Stir in the remaining ingredients.
Scoop the veggie mixture into the bottom of the muffin cups. Sprinkle a layer of Parmesan on top.
In a second medium bowl, whisk in onions, egg substitute, milk, mustard, salt and pepper.
Pour mixture into the filled muffin cups. (Fill any empty muffin cups with water to keep the pan from warping.)
Bake for 18–20 minutes. Then let cool for 10 minutes. Use a thin spatula or flat knife to loosen the sides. Serve warm.
Refrigerate leftovers in an airtight container for up to 5 days. To reheat, put 4-6 bites on a microwaveable plate. Microwave on high for 45-60 seconds or until warm.
Serving Size: 2 quiche bites
Amount per serving
Total Fat 1.5g; Saturated Fat 0.5g; Trans Fat 0g
Total Carbohydrate 3g; Dietary Fiber 1g; Total Sugars 1g; Added Sugars 0g
Adapted from diabeteshub.org