Tomato Egg Muffin 21 Day Wonder Diet Day 5
Start your day with a burst of flavor and nutrition with the Tomato Egg Muffin, a satisfying and wholesome option from the 21 Day Wonder Diet's Day 5 meal plan. Packed with protein-rich eggs, vibrant cherry tomatoes, and nutrient-dense spinach, these savory muffins are elevated with the subtle aroma of fresh basil and a touch of baking powder for a light and fluffy texture. Ready in just 25 minutes, this quick recipe is ideal for busy mornings or a healthy grab-and-go snack. Baked to golden perfection, these individual muffins are seasoned with a hint of salt, black pepper, and olive oil, making them a low-carb, low-fat delight that fits seamlessly into your diet goals. Perfect for healthy meal prepping, these muffins are sure to keep you energized and satisfied!
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Recipe Information
Ingredients
- 2 large Egg
- 6 pieces Cherry tomatoes
- 1 cup Spinach leaves
- 2 tablespoons Low-fat milk
- 1 teaspoon Olive oil
- 0.25 teaspoons Salt
- 0.25 teaspoons Black pepper
- 0.25 teaspoons Baking powder
- 2 pieces Fresh basil leaves
Instructions
Preheat your oven to 375°F (190°C) and grease a standard-sized muffin tin with olive oil or use a muffin liner.
In a mixing bowl, crack the eggs and whisk them until fully beaten.
Add the low-fat milk, baking powder, salt, and black pepper to the eggs. Whisk together until well combined.
Chop the cherry tomatoes into halves and tear the spinach leaves into smaller pieces if they're large.
Gently stir the chopped cherry tomatoes, spinach, and fresh basil leaves into the egg mixture.
Pour the egg and vegetable mixture evenly into the greased muffin tin, filling about three-quarters of the way to allow space for rising.
Bake in the preheated oven for 12-15 minutes or until the muffins are fully set and a toothpick inserted in the center comes out clean.
Remove the muffin tin from the oven and allow the muffins to cool slightly before gently removing them with a knife or spatula.
Serve immediately or store in the fridge for up to 2 days for a grab-and-go meal.
Nutrition Facts
Calories |
226 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.1 g | 19% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 374 mg | 125% | |
| Sodium | 805 mg | 35% | |
| Total Carbohydrate | 7.8 g | 3% | |
| Dietary Fiber | 2.2 g | 8% | |
| Total Sugars | 4.9 g | ||
| Protein | 15.4 g | 31% | |
| Vitamin D | 2.4 mcg | 12% | |
| Calcium | 138 mg | 11% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 558 mg | 12% | |
*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.
