Healthy Lean Protein Breakfast Recipe
created by
Emily O. 05/21/2024
"2 egg cups"
"Nice one Emily! they are packed with the lean protein that will keep you satisfied until your next meal. Enjoy it and bring on the next one"
See commentsIngredients
- 6 large eggs
- 1/2 cup low-fat milk
- 1 cup spinach, chopped
- 1/2 cup bell peppers, diced
- 1/2 cup mushrooms, diced
- Salt and pepper to taste
- 1/4 cup low-fat cheese (optional)
Instructions
- Preheat your oven to 350°F (175°C).
- In a large bowl, whisk together the eggs and low-fat milk until well combined.
- Stir in the chopped spinach, diced bell peppers, and mushrooms. Season with salt and pepper.
- Grease a muffin tin with cooking spray or line with silicone muffin cups.
- Pour the egg mixture evenly into the muffin tin, filling each cup about 3/4 full.
- If desired, sprinkle a little low-fat cheese on top of each cup.
- Bake in the preheated oven for 18-20 minutes, or until the egg cups are set and lightly golden.
- Allow to cool for a few minutes before removing from the muffin tin. Serve warm or store in the refrigerator for later.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 120 kcal |
| Protein | 10g |
| Carbohydrates | 6g |
| Fiber | 2g |
| Sugar | 1g |
| Added Sugar | 0g |
| Fat | 5g |
| Saturated Fat | 2g |
Health Benefits
These egg cups are rich in protein from the eggs, which helps keep you full and satisfied throughout the morning. Spinach and bell peppers add essential vitamins and minerals, while being low in calories. This dish fits well into various diets, including Mediterranean and low-carb diets. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side of fresh fruit for added fiber and vitamins.
- Serve with a dollop of Greek yogurt for extra protein.
- Enjoy with a cup of herbal tea or black coffee.
Recipe Variations and Adjustments
lean protein breakfast
Focus on using only egg whites and add more vegetables for a lighter option.
egg cups
Experiment with different fillings like cooked turkey or chicken for added protein.
high protein breakfast
Add cooked quinoa or cottage cheese to the egg mixture for an extra protein boost.
FAQs About This Recipe
Can I make these egg cups ahead of time?
Yes! These egg cups can be made in advance and stored in the refrigerator for up to 4 days.
How do I reheat the egg cups?
Reheat in the microwave for about 30-60 seconds or until warmed through.
Can I freeze these egg cups?
Absolutely! Freeze them in an airtight container for up to 3 months.
What can I substitute for eggs?
You can use egg substitutes or silken tofu for a vegan option.
Are these egg cups suitable for meal prep?
Yes! They are perfect for meal prep and can be easily stored and reheated.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Lean Protein Breakfast Recipe for its convenience and nutritional benefits. These egg cups are not only easy to prepare but also packed with lean protein, helping you stay full and energized throughout the morning. Perfect for meal prep, they can be made in advance and enjoyed on the go, making them an ideal choice for busy mornings. Plus, they feel like a treat while being a healthy option, aligning perfectly with your weight loss goals.
Recipe created by Fitmate Coach; inspired by Emily O.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"2 egg cups"
"Nice one Emily! they are packed with the lean protein that will keep you satisfied until your next meal. Enjoy it and bring on the next one"