Savory Egg Muffins Recipe: 22g Protein, 220 Cal in 30 Min

Savory Egg Muffins Recipe: 22g Protein, 220 Cal in 30 Min from CrossFit BC. High-protein spinach, pepper and feta egg muffins. Thirty minutes of work gives you 12 portable breakfasts at 22g of protein and 220 calories each.

Course:

Breakfast

Cuisine:

Mediterranean-inspired

Prep time:

8 min

Cook time:

22 min

Total time:

30 min

Servings:

6

Ingredients:

11 items

Per serving:

220 kcal, 22g protein, 6g carbs, 12g fat

What you need: 8 large Whole eggs, 0.5 cup Egg whites, 0.5 cup Low-fat cottage cheese, 2 cup Baby spinach, 1 medium Red bell pepper, 0.5 cup Crumbled feta, 2 stalks Green onion, 0.5 tsp Garlic powder, 0.5 tsp Black pepper, 0.5 tsp Sea salt, 1 tbsp Olive oil or non-stick spray.

How it comes together: Heat the oven to 375°F (190°C). Generously grease a 12-cup muffin tin -- corners and rim included. Egg sticks to dry metal. Whisk eggs, egg whites, and cottage cheese in a large bowl until smooth and a little frothy. Add garlic powder, salt, and pepper. Divide the spinach, bell pepper, feta, and green onion evenly between the 12 muffin cups.

This recipe comes from the CFBC Test Kitchen, where our coaches cook the meals we actually recommend to members training five to seven days a week. Every recipe lists real ingredients, real timings, and the protein and calorie numbers we use when we build nutrition plans in Olympic Village.