Healthy Breakfast Cupcakes

By Kay MacGinnis

 

This is one of my favorite recipes, in large part because it’s so quick and easy. I wish I could say I’m a morning person, but I’m not, and that’s a big reason why I like this handy option.

I can make this quick, easy, go-to breakfast in a hurry and take it to work with me. I can even make them ahead of time, put them in the refrigerator and have them ready for work days or busy days on weekends!

Also, this recipe is versatile, lending itself to lots of options. Want to make it Southwestern style? Take out the spinach, and add red and green peppers, or any kind you want. Then use low-fat cheddar cheese instead of feta.

What makes it healthy? It’s got a lot of protein. We all need to have more protein at breakfast. And contrary to popular belief, bacon and sausage are breakfast fats, not breakfast proteins.

Try it yourself:

 

Breakfast Cupcakes

1 pkg frozen chopped spinach

6 large eggs

6 large egg whites

¾ c reduced fat feta cheese

¼ c diced tomatoes

¼ chopped scallions

¼ tsp kosher salt

Freshly cracked black pepper

Olive oil cooking spray or oil mister

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Microwave the spinach for 2 ½ minutes on high. Drain the excess liquid.

Preheat oven to 350° F.  Lightly spray a standard 12-cup nonstick muffin tin with oil.

In a medium bowl, beat the whole and egg whites. Season them with the salt and black pepper.  Mix in remaining ingredients, including the drained spinach. Pour about ¼ cup of egg mixture into each muffin cup and place in oven.

Bake for about 20 minutes or until the eggs are set (until a knife inserted in the center comes out clean).

Breakfast cupcakes can be frozen and reheated in the microwave.  To freeze, wrap individually in plastic wrap. To reheat, unwrap frozen breakfast cupcake and microwave about 1 minute.

 

Nutrition per serving: 105 cals, 4.5 g fat, 1.68g sat fat, 131.7 mg chol, 3.5 g CHO, 1.36 g fiber, 9 g protein, .92 g sugar, 290.4 mg sodium

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This is the first of a weekly series of healthy recipes from Kay MacGinnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chef at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts number of health and wellness events for the public, including the monthly Providence Cooks! classes. The next class is Feb. 3.