These egg muffins (aka frittata muffins) are high protein, nutrient-dense, easy to prepare, and ridiculously versatile. theyre perfect as a freezer-friendly meal prep light breakfast or snack.
1 cup Cooked quinoa stovetop or instant pot method
2 Handfuls spinach coarsely chopped
0.5 cup Sun dried tomatoes packed in oil/water drained and chopped
0.25 cup Feta cheese crumbled
3 tablespoon Ground flaxseed or chia seeds
1 tablespoon Onion or garlic powder
0.5 teaspoon Salt
As required Ground black pepper to taste
Nutrition value
130
calories per serving
6 g Fat8 g Protein10 g Carbs4 g FiberOther
Current Totals
6 g Fat
8 g Protein
10 g Carbs
4 g Fiber
MacroNutrients
Carbs
10 g
Protein
8 g
Fiber
4 g
Fats
Fat
6 g
Vitamins & Minerals
Calcium
77 mg
Iron
2 mg
Vitamin A
110 mcg
Vitamin B1
0 mg
Vitamin B2
0 mg
Vitamin B3
0 mg
Vitamin B6
0 mg
Vitamin B9
56 mcg
Vitamin B12
0 mcg
Vitamin C
3 mg
Vitamin E
1 mg
Copper
0 mcg
Magnesium
39 mg
Manganese
0 mg
Phosphorus
132 mg
Selenium
19 mcg
Zinc
1 mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment