Tomato, Basil, Garlic, and Spinach Egg Cups

Egg cups

Another easy, portable, and healthy egg muffin cup.

Nutrition Facts: (per cup)

Calories: 54

Fat: 2.5g

Sodium: 83mg

Carbohydrates: 1.4g

Fiber: <1

Sugar: <1

Protein: 6.5g


– 6 whole large brown eggs (cage free, vegetarian fed)

– 6 egg whites (separated from the yolk) of additional large brown eggs

– 3 chopped plum tomatoes

– 2-3 tablespoons of fresh finely chopped basil

– 2 tablespoons of chopped garlic

– 4 cups of fresh organic spinach

– 1 teaspoon of sea salt

– Non-stick cooking spray (I use Pam Olive Oil spray)

    Materials needed:

– cutting board

– sharp knife

– whisk

– cupcake/muffin tins (mine holds a dozen)

– large bowl

– frying pan

– 1/4 cup measuring cup

Prep-time: 10 minutes

Cook time: 25 minutes


1.) Pre-heat your oven to 350 degrees.

2.) Chop your tomatoes and basil and place them in your large bowl. Add your 6 whole eggs and 6 egg whites. Whisk together until combined and add the garlic and salt.

3.) In a frying pan sprayed with pam, cook your spinach until wilted. Add the hot spinach to the egg mixture slowly so as not to scramble your eggs. Whisk all the ingredients together.

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4.) Liberally spray your muffin tins with non-stick cooking spray. Using a 1/4 cup measuring cup, scoop up your egg mixture and fill your muffin tins. You should be able to fill about 12 muffin tins up to the top.

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5.) Carefully place the egg cups in the oven and bake at 350 degrees for 25-30 minutes. After they are done, remove the egg cups from the tins (I carefully used a fork) and allow to cool. If you leave them in the tins they will stick.

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6.) Refrigerate and re-heat for an on the go breakfast or tasty snack!


Healthy Egg “Muffins”


If you’re like me, you struggle with finding a healthy breakfast when you’re in a hurry and on the go. A stop at Dunkin’ Donuts can ruin even the best diet. Well, I have found a solution. This breakfast (or tasty snack) is portable, healthy, and packed with vitamins and protein.
I was also challenging myself this week to use more herbs in my cooking and no salt. After attending a cooking class with my dietician, she revealed to me that 1 mere teaspoon of salt is over 1500mg of sodium! I love salty foods and put salt in just about everything. I was disgusted. The dietician recommended replacing salt with lots of fresh herbs. She also said that if you cut salt from your diet or reduce your salt to 1500mg per day or less, you will lose weight faster! Bring it on!

Calories: Only 38 per cup!
Servings: 9 egg ‘cups’
Prep-time: 10 minutes
Cook time: 30 minutes
– whisk
– large mixing bowl
– muffin tin
– measuring spoons
– ¼ cup measuring cup
– non-fat cooking spray
– 4 large egg whites
– 2 large whole eggs
– 2 plum tomatoes, chopped
– ½ cup frozen, thawed, spinach (drained)
– 1 tsp. onion powder
– 1 tsp garlic powder
– 1 tsp oregano
– 1 tsp. parsley
– 1 tsp. freshly chopped basil
And if you wish
– Salt/pepper (I made mine without salt or pepper and they tasted fine)
1.) Pre-heat your oven to 350 degrees.
2.) In a large bowl, whisk together the 4 egg whites and 2 whole eggs. Add your chopped tomatoes and ½ a cup of spinach to the bowl and mix together. Add all remaining ingredients. Whisk until blended throughout.
3.) Spray your muffin tins with cooking spray. Add ¼ cup of your egg mixture to each muffin tin. I found that with my muffin tins, ¼ cup of the mixture filled it right to the top. It was perfect.
4.) Place your egg-o-muffins in the oven and bake at 350 degrees for 30 minutes or until the eggs harden.
5.) Remove from oven and immediately take the eggs out from the muffin tins.
6.) Enjoy!


Tips and tidbits:
* The best part about this dish is that each egg cup is only 38 calories and maybe 1-2 grams of fat each (or less). I eat four cups for breakfast and it still is only 152 calories!

Low-Carb Leek, Mushroom, and Cheddar Cheese Crustless Quiche


The following tasty recipe is from guest chef, my dear friend Alicia. 🙂
Calories: 225
Serving Size: 8
2 medium sized leeks, chopped
2 handfuls of sliced mushrooms, chopped
3 cups grated cheddar cheese
5 eggs
1 tbsp flavored seasoning butter packets
1 tbsp butter
Dash of Salt
Dash of Pepper
Cooking Spray

Preheat oven to 350


1.) Sauté the leeks and mushrooms in the butter.
2.) Spray a baking dish with cooking spray.
3.) Whisk the 5 eggs until mixed, then add in cheese and sautéed veggies
4.) Add a dash of salt/pepper to taste
5.) Pour the mixture in the baking dish
6.) Bake for 30 minutes, or until the eggs are set.