Egg Bites – Spinach and Tomatoes

Here’s a recipe for Spinach and Tomato Egg Bites along with instructions and a calorie counter:

Ingredients:

• 6 large eggs
• 1/2 cup fresh spinach, chopped
• 1/2 cup cherry tomatoes, halved or diced
• 1/4 cup milk (optional for creamier texture)
• 1/4 cup shredded cheese (cheddar, mozzarella, or feta)
• Salt and pepper to taste
• 1/2 teaspoon garlic powder (optional)
• 1/4 teaspoon dried oregano or basil (optional)
• Olive oil or nonstick spray (for greasing the muffin tin)

Instructions:

1. Preheat the Oven:
   • Preheat your oven to 350°F (175°C). Lightly grease a muffin tin with olive oil or nonstick spray.
2. Prepare the Vegetables:
   • Wash and chop the spinach and tomatoes. If the tomatoes are very juicy, you can remove some of the excess liquid to avoid making the egg bites watery.
3. Mix the Eggs:
   • In a mixing bowl, whisk together the eggs, milk (if using), salt, pepper, garlic powder, and oregano or basil. Ensure the mixture is smooth and well combined.
4. Add the Veggies and Cheese:
   • Stir in the chopped spinach, tomatoes, and shredded cheese into the egg mixture.
5. Fill the Muffin Tin:
   • Pour the egg mixture evenly into the greased muffin tin, filling each cup about 3/4 full. The mixture will puff up slightly as it cooks.
6. Bake:
   • Place the muffin tin in the preheated oven and bake for 18-22 minutes, or until the egg bites are set and lightly golden on top. To check for doneness, insert a toothpick into the center of a bite—it should come out clean.
7. Cool and Serve:
   • Allow the egg bites to cool for a few minutes before removing them from the tin. You can serve them warm or at room temperature.

Optional Tips:

• Add other vegetables or ingredients like diced bell peppers, onions, mushrooms, or cooked bacon for more flavor.
• These egg bites store well in the fridge for 4-5 days and can be reheated for a quick breakfast or snack.

Calorie Counter (per serving, recipe makes 12 egg bites):

• Eggs (6 large): ~420 calories
• Spinach (1/2 cup): ~7 calories
• Cherry tomatoes (1/2 cup): ~15 calories
• Milk (1/4 cup, optional): ~30 calories
• Shredded cheese (1/4 cup): ~100 calories
• Olive oil for greasing (1 tsp): ~40 calories

Total Calories for 12 egg bites (with milk and cheese): ~612 calories
Calories per egg bite (with milk and cheese): ~51 calories

Total Calories for 12 egg bites (without milk, with cheese): ~582 calories
Calories per egg bite (without milk, with cheese): ~49 calories

These Spinach and Tomato Egg Bites are a healthy and low-calorie option, perfect for meal prepping or a quick breakfast!