Looking for a way to make breakfast easier and healthier for the whole family? Baked Egg Cups are a favorite in our home and can be made ahead of time for busy mornings. These are also a very good breakfast for anyone with diabetes, who is trying to control after breakfast blood glucose spikes.
Preheat oven to 425° F
- 3 cups raw spinach or 1 cup frozen chopped spinach or broccoli
- ¾ cup egg whites
- 4 whole, large eggs
- 6 tbsp grated, sharp cheddar or other cheese
- Optional spices: 1 tsp chili powder, ½ tsp cumin, ¼ tsp onion powder and ¼ tsp garlic powder; OR ¼ tsp each garlic and onion powder and ¼ tsp dill weed; and/OR salt and pepper to taste
Spray 6 holder muffin pan with cooking spray such as Pam.
Place 3 cups raw spinach, or 1 cup frozen, chopped spinach or broccoli in a bowl, add a few tablespoons water, cover with a plate, and cook in the microwave on high for two minutes. Place in blender. Add 4 eggs and ¾ cup egg whites to blender with vegetables. Add optional seasonings. Blend until mixed well and vegetables are finely chopped—5 to 10 seconds.
Place 1 tablespoon cheese in each muffin cup. Evenly divide egg mixture between the 6 muffin cups. Bake for 15 to 20 minutes. Remove from pan and enjoy. 1 serving is 1 muffin for a young child and 2 to 3 muffins for a teenager or adult.
Each egg cup contains: 100 calories, 6 gm fat, 2.5 gm saturated fat, 130 mg cholesterol, 180 mg sodium (if no salt is added), 1 gm carbohydrate and 10 gm protein.
Other quick breakfast ideas
For a fairly low calorie, low carbohydrate breakfast, try: 2 to 3 egg cups plus a whole wheat English Muffin with 1 tsp butter , and a small sliced tomato is a complete meal and provides 370 to 470 calories, 26 to 36 gm protein, 30 gm carbohydrate, 17 to 23 gm fat and 5 gm fiber.
If you have exercised before breakfast, or plan to exercise soon after breakfast, add a small to medium size piece of fruit to get 430 to 530 calories, 26 gm protein, 45 gm carb, 17 to 23 gm fat and 8 gm fiber.