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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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
Directions
Step 1
Preheat your oven to 375°F (190°C).
Step 2
Lightly grease a 12-cup mini muffin tin with non-stick cooking spray.
Step 3
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.
Step 4
In a medium mixing bowl, whisk the eggs until lightly beaten.
Step 5
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.
Step 6
Spoon the mixture evenly into the prepared mini muffin tin, filling each cup almost to the top.
Step 7
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.
Step 8
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.
Step 9
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
| Serving size | (672.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 709.0 |
| Total Fat 40.4g | 0% |
| Saturated Fat 18.4g | 0% |
| Cholesterol 804mg | 0% |
| Sodium 2465.8mg | 0% |
| Total Carbohydrate 24.0g | 0% |
| Dietary Fiber 8.2g | 0% |
| Total Sugars 4.9g | |
| Protein 66.6g | 0% |
| Vitamin D 164IU | 0% |
| Calcium 1321.5mg | 0% |
| Iron 9.0mg | 0% |
| Potassium 1809.9mg | 0% |
Source of Calories