Kale-Tomato-Feta Egg Muffins
Author: Nicole
Ingredients
  • 10 ounces baby kale (see Notes)
  • 9 large eggs
  • 1 cup liquid egg whites
  • ¾ cup (5.3 ounces) plain low-fat (2%) Greek yogurt
  • ¼ cup (~ 1 ounce) crumbled feta cheese
  • 1 teaspoon red pepper flakes
  • Kosher salt and freshly ground black pepper
  • 1 pint cherry tomatoes, chopped
  • Cooking spray
Instructions
  1. Add ½ cup water to a 4 or 5 quart pot with a lid over medium heat. Add kale (it’s okay if it’s a bit wet) to the pot and cover. Every few minutes remove the lid and using tongs stir the kale. Kale is done when it’s wilted – about 5 minutes. Transfer cooked kale to a paper towel-lined plate to drain and cool. Once cool, remove as much water as possible and chop kale. Set aside.
  2. Preheat the oven to 375˚F. Spray two 12-muffin pans (for 24 muffins) with cooking spray and set aside.
  3. In a large bowl, whisk eggs, egg whites, Greek yogurt, feta, red pepper flakes, salt and pepper.
  4. Stir in kale and cherry tomatoes.
  5. Using a ¼-cup measuring scoop, fill each muffin cup until it’s about ½-inch from the top.
  6. Bake 20 to 25 minutes until they are set and a knife inserted in the center comes out clean.
  7. Eat immediately or transfer to a rack to cool.
  8. Once cooled, you can refrigerate them for 24 hours or freeze them for 3 months.
  9. To reheat, place on a microwave-safe plate and microwave for 1 to 2 minutes if refrigerated or 3 to 4 minutes if frozen.
Notes
* You can also use 10 ounces of frozen kale. Defrost it and pat it dry. Chop it if needed.
* One muffin is approximately 4.5 grams of protein and 50 calories
Recipe by Riegl Palate at https://www.rieglpalate.com/kale-tomato-feta-egg-muffins/