This is more than a recipe. It is an inspiration for a do-it-yourself fast, nutritious, and delicious hot breakfast you can easily make with fillings your family loves! In their simplest form, these “breakfast bites” are protein-packed, vegetarian, gluten and dairy-free – but you can make them as meaty and cheesy as you please!
Make a big batch and gently reheat leftovers throughout the week for a quick breakfast on the go. Eat as is or served in an English muffin, bagel or corn tortilla, or serve with a side of fresh fruit. The variations are endless and limited only by your imagination and taste buds!
- 1 pint cherry tomatoes
- 3 cloves of garlic
- 16 oz mushrooms
- 16 oz fresh spinach
- 12 eggs
- 1 cup of shredded mozzarella cheese
- salt and pepper to taste
- 1 tablespoon of olive oil
- Optional: 1/4 teaspoon red pepper flakes
- Preheat oven to 350 degrees
- Spray 12-cup muffin tin with cooking spray
- Chop garlic and mushrooms and half of the cherry tomatoes
- Whisk eggs together and season with salt and pepper
Saute Veggies: Preheat pan to medium-high heat, add olive oil, garlic, chopped tomatoes and mushrooms. Allow to cook down, add remaining tomatoes. Press down on whole tomatoes so they burst and continue to saute.
Add spinach, then season with salt and pepper to taste.
Assemble: Place about ¼ cup of sautéed veggies in the bottom of each cup. Pour egg just to the top of the tin. Sprinkle each cup with finely shredded cheese.
Bake for 10-15 minutes till eggs are set.
Prep Time: 20 minutes
Serves: 18 “egg muffins"
Nutritional Details Per Serving
Calories: 156 calories
Carbohydrates: 3.5 grams
Fat: 11 grams
Protein: 12 grams
You can spice up this dish with red pepper flakes or any number of herbs. Especially compatible with eggs are fresh chives, tarragon, savory, thyme or marjoram.
See our video recipes for more healthy ideas or visit Samaritan Diabetes Services.