Whether you’re following a ketogenic diet or just looking for healthier snack options, these protein-packed cups are a nourishing snack for anyone looking to boost their protein intake while keeping carbohydrates to a minimum.
Ingredients
- 6 large eggs
- 1 cup of spinach, cooked and chopped
- 1/2 cup of bell pepper (any color), diced
- 1/2 cup of shredded cheese (e.g., cheddar or mozzarella)
- 1/4 cup of onion, diced
- 1/4 cup of turkey bacon or sausage, cooked and crumbled
- 1/4 teaspoon of salt
- 1/4 teaspoon of black pepper
- 1/4 teaspoon of garlic powder
- Cooking spray or olive oil
Instructions
- Preheat the Oven: Preheat your oven to 350°F (175°C).
- Prepare the Muffin Tin: Lightly grease a 12-cup muffin tin with cooking spray or a small amount of olive oil.
- Mix Ingredients: In a large bowl, whisk together the eggs, salt, pepper, and garlic powder. Stir in the spinach, bell peppers, onions, turkey bacon, and cheese until well combined.
- Fill the Muffin Cups: Pour the egg mixture evenly into the prepared muffin cups, filling each about 3/4 full.
- Bake: Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the eggs are set and the tops are lightly golden.
- Cool and Serve: Allow the protein cups to cool for a few minutes before removing them from the muffin tin. Serve warm or store in an airtight container in the refrigerator for up to 5 days.
Nutrition Information (per serving)
The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:
- Calories: 90
- Total Fat: 5g
- Saturated Fat: 2g
- Cholesterol: 110mg
- Sodium: 220mg
- Total Carbohydrates: 2g
- Dietary Fiber: 0.5g
- Sugars: 1g
- Protein: 8g