Mini Spinach Cheese Cups South Beach
Perfect for a quick breakfast or a savory snack, these Mini Spinach Cheese Cups are packed with nutritious goodness and irresistible flavor. Made with protein-rich eggs, vibrant spinach, and reduced-fat shredded cheese, these low-carb, South Beach Diet-friendly bites are both healthy and satisfying. The finely chopped onion and a hint of garlic elevate the flavor, while the simple prep and baking make them a breeze to whip up on busy mornings. With just 10 minutes of prep time and 25 minutes in the oven, these cheesy, veggie-packed cups are ideal for meal prep or on-the-go snacking. Serve them warm for breakfast or as a crowd-pleasing appetizer that’s sure to impress!
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Recipe Information
Ingredients
- 10 ounces Frozen chopped spinach
- 4 pieces Eggs
- 1 cup Reduced-fat shredded cheese (cheddar or mozzarella)
- 1 small Finely chopped onion
- 1 clove Garlic, minced
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 1 as needed Non-stick cooking spray
Instructions
Preheat your oven to 375°F (190°C).
Lightly grease a 12-cup mini muffin tin with non-stick cooking spray.
Thaw the frozen chopped spinach by microwaving it for 2-3 minutes or leaving it in warm water. Once thawed, drain it thoroughly by squeezing out as much water as possible using a clean kitchen towel or paper towels.
In a medium mixing bowl, whisk the eggs until lightly beaten.
Add the drained spinach, shredded cheese, chopped onion, minced garlic, salt, and black pepper to the bowl with the eggs. Mix until all the ingredients are evenly combined.
Spoon the mixture evenly into the prepared mini muffin tin, filling each cup almost to the top.
Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the tops are golden brown and the egg mixture is set.
Remove the muffin tin from the oven and let the mini cups cool for 5 minutes before gently removing them using a small spatula or knife.
Serve warm, or let them cool completely before storing in an airtight container in the refrigerator for up to 3 days. Reheat before serving if desired.
Nutrition Facts
Calories |
709 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.4 g | 52% | |
| Saturated Fat | 18.4 g | 92% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 804 mg | 268% | |
| Sodium | 2466 mg | 107% | |
| Total Carbohydrate | 24.0 g | 9% | |
| Dietary Fiber | 8.2 g | 29% | |
| Total Sugars | 4.9 g | ||
| Protein | 66.6 g | 133% | |
| Vitamin D | 4.1 mcg | 20% | |
| Calcium | 1322 mg | 102% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 1810 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
