3gNET CARBSVeggie Egg Muffin Cups
Grab-and-go egg muffins loaded with spinach, peppers, tomatoes and feta. Make a dozen on Sunday and breakfast is done all week.
Ingredients
Egg base
- 10 large eggs
- 1/4 cup 2% milk
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp dried oregano
Vegetables
- 1 cup baby spinach, chopped
- 3/4 cup finely diced red bell pepper
- 1/2 cup cherry tomatoes, quartered
- 1/4 cup finely diced onion
- 1/3 cup crumbled feta
For the pan
- Cooking spray
Directions
- Heat the oven to 350°F. Coat a standard 12-cup muffin tin generously with cooking spray, or use silicone liners.
- Divide the spinach, bell pepper, tomatoes and onion evenly among the 12 cups. Sprinkle the feta on top.
- Whisk the eggs, milk, salt, pepper and oregano in a large measuring cup with a spout until no streaks of white remain.
- Pour the egg mixture over the vegetables, filling each cup about three-quarters full.
- Bake 20 to 25 minutes, until the centers are set and a knife inserted in the middle comes out clean.
- Cool 5 minutes in the tin, then run a thin knife around each cup and lift them out.
Nutrition per serving (2 egg muffins)
Estimated per serving from USDA FoodData Central and typical US label values. Total carbs include sugar alcohols; net carbs subtract fiber and sugar alcohols.
Know your label
ADA lists squash such as zucchini, yellow squash, chayote and spaghetti squash as non-starchy, while corn and potatoes are starchy.
What we use
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Contains
eggs, dairy
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Inspired by Well Plated. Our version is rewritten and adjusted for lower carbs. This recipe is still in our test kitchen; amounts may change after testing. Nutrition is estimated and for general information only, not medical advice. Check with your care team about your own carb targets. DisclaimerPrinted from diabeticrecipes.us/recipes/veggie-egg-muffin-cups/