This is the food equivalent of ‘good things come in small packages.’ These little ‘muffins’ (so called because they are made in muffin tins) are high in protein and low in calories. One muffin is approximately 4.5 grams of protein and 50 calories. If you eat four of them, that’s 19 grams of protein and 200 calories. Not bad.
These are also a nice way to hide vegetables from spouses or children. My husband, Ed, is not a kale fan, but I can sneak kale into his diet in these little muffins.
I used kale, cherry tomatoes and feta for these muffins but you can easily use other vegetables and cheese. At this point in the summer in Pennsylvania, there is an abundance of produce, so this is a good way to use some of that produce to eat at a later date (yes, you can freeze them!). Want some additional protein, add some cubed bacon, pancetta or prosciutto.
If you’re a fan of Starbucks’ Egg Bites, give these a try at home. The base ingredients are pretty similar (this recipe uses Greek yogurt rather than cottage cheese) although these are cooked in the oven rather than using the sous vide method (cooking ‘under vacuum’ or at a ‘low temperature for a long time’ in a water bath at a precisely regulated temperature).
The best part? You can make them ahead of time and freeze them. Looking for a quick breakfast or snack? Place them on a plate and into the microwave for a few minutes – that’s it. These little treats are great on their own but a little dash of hot sauce is also a nice accompaniment.
| Kale-Tomato-Feta Egg Muffins | Print |
- 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
- 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.
- Preheat the oven to 375˚F. Spray two 12-muffin pans (for 24 muffins) with cooking spray and set aside.
- In a large bowl, whisk eggs, egg whites, Greek yogurt, feta, red pepper flakes, salt and pepper.
- Stir in kale and cherry tomatoes.
- Using a ¼-cup measuring scoop, fill each muffin cup until it’s about ½-inch from the top.
- Bake 20 to 25 minutes until they are set and a knife inserted in the center comes out clean.
- Eat immediately or transfer to a rack to cool.
- Once cooled, you can refrigerate them for 24 hours or freeze them for 3 months.
- To reheat, place on a microwave-safe plate and microwave for 1 to 2 minutes if refrigerated or 3 to 4 minutes if frozen.
* One muffin is approximately 4.5 grams of protein and 50 calories
Source: Variation of a recipe from Optavia
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