Baked Egg and Spinach Cups
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Servings: 6
Nutritional Information (per cup):
Calories: 70
Protein: 6g
Fat: 5g
Carbohydrates: 1g
Fiber: 0.5g
Net Carbs: 0.5g 
Micronutrients:
Vitamin A: 30% DV
Vitamin C: 10% DV
Iron: 6% DV
Calcium: 4% DV
Ingredients:
6 large eggs
2 cups fresh spinach, chopped
1/4 cup finely chopped onion
1/4 cup bell pepper, finely diced (optional)
Salt and pepper, to taste
Cooking spray or olive oil for greasing
1/4 teaspoon garlic powder (optional)
Fresh herbs for garnish (optional)
Steps:
1. Preheat the oven to 350°F (175°C).
2. Lightly grease a muffin tin with cooking spray or olive oil to prevent sticking.
3. In a large mixing bowl, crack the eggs and whisk until fully combined. Season with salt, pepper, and garlic powder if using.
4. Stir in the chopped spinach, onion, and bell pepper (if using) until well incorporated.
5. Pour the egg and spinach mixture evenly into the prepared muffin tin, filling each cup about two-thirds full.
6. Bake in the preheated oven for about 15 to 20 minutes, or until the egg is set and lightly golden on top.
7. Once baked, allow the egg cups to cool for a few minutes before gently removing them from the muffin tin.
8. Serve warm, garnished with fresh herbs if desired.
These Baked Egg and Spinach Cups are a nutritious and satisfying breakfast option, perfect for managing blood sugar levels while being low in carbohydrates and sugar. Enjoy!
