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Breakfast Egg Muffin Cups- 4 ways!

Base Ingredients
10 large eggs
Pinch of salt and pepper

Sun-Dried Tomato, Parmesan, and Spinach Filling:
½ cup sun-dried tomatoes, soaked in very warm water until tender and finely diced
¾ cup frozen spinach, thawed and pressed of any excess liquid and finely diced
½ cup shredded Parmesan cheese
2 Tbsp Italian seasoning

Directions
Preheat oven to 400 degrees. Spray a muffin pan with non-stick cooking spray.
Crack eggs in a bowl and whisk with a fork until well combined.
Add filling ingredients, salt and pepper, and mix well.
Pour mixture into muffin cups, filling about ¾ of the way full. Mixture should fill about 12 muffin cups.
Bake for 12-15 minutes or until set.

Serving Size: 1 muffin cup
Makes 12 servings

Nutrition
Calories 85
Fat 5g
Saturated Fat 2g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 159mg
Sodium 144mg
Potassium 135mg
Carbohydrate 2g
Fiber 0g
Sugar 1g
Protein 7g

Half egg white variation: replace half of the eggs with 1 cup liquid egg whites for any of these variations! To change the nutrition information for this, reduce each serving by 19 calories and 2g fat. The protein is approximately the same.

Modified from www.lifemadesweeter.com
Breakfast Egg Muffin Cup Variations (use base ingredients and directions from previous recipe):

Buffalo Chicken Filling Ingredients:
½ tsp garlic powder
1/3 cup Buffalo Sauce (like Frank’s)
1/3 cup chopped green onions
4oz shredded cooked chicken

Nutrition
Calories 78
Fat 4g
Saturated Fat 2g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 164mg
Sodium 276mg
Potassium 98mg
Carbohydrate 1g
Fiber 0g
Sugar 0g
Protein 7g

Jalapeno Popper Filling Ingredients:
1/3 cup fat-free cream cheese
½ cup low-fat shredded cheddar cheese
2 jalapenos, seeded and diced
1 tsp garlic powder
1 tsp onion powder
2 slices bacon, cooked and crumbled

Nutrition
Calories 100
Fat 6g
Saturated Fat 2g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 161mg
Sodium 182mg
Potassium 126mg
Carbohydrate 3g
Fiber 1g
Sugar 2g
Protein 9g

Ham & Cheddar Filling Ingredients:
½ tsp garlic powder
½ tsp onion powder
½ tsp dried mustard
2/3 cup grated low-fat cheddar cheese
3oz low-sodium deli ham

Nutrition
Calories 83
Fat 5g
Saturated Fat 2g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 161mg
Sodium 154mg
Potassium 58mg
Carbohydrate 1g
Fiber 0g
Sugar 0g
Protein 8g

 

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