• 8 large eggs

• 2 tablespoons milk

• 1 bell pepper, finely diced

• 1 small onion, finely diced

• 0.5 cups shredded cheddar cheese

• 1 cups baby spinach, chopped

• 0.5 teaspoons salt

• 0.3 teaspoons black pepper

• 1 teaspoons olive oil or cooking spray, for greasing tin

STEPS

1. Preheat oven: Preheat your oven to 350°F (175°C). Grease a 12-cup muffin tin with 1 teaspoons olive oil or cooking spray, for greasing tin or use silicone liners.

2. Prep vegetables: Dice 1 bell pepper, finely diced and 1 small onion, finely diced finely, and chop 1 cups baby spinach, chopped. Set aside.

3. Whisk eggs: In a large bowl, whisk together 8 large eggs, 2 tablespoons milk, 0.5 teaspoons salt, and 0.3 teaspoons black pepper until well combined.

4. Add vegetables and cheese: Stir the diced bell pepper, onion, spinach, and 0.5 cups shredded cheddar cheese into the egg mixture.

5. Fill muffin tin: Divide the mixture evenly among the 12 muffin cups, filling each about ¾ full.

6. Bake: Bake until the muffins are set in the center and lightly golden on top.

7. Cool and store: Let cool for 5 minutes before removing from the tin. Store in an airtight container in the fridge for up to 4 days, or freeze for up to 2 months. Reheat in the microwave for 30-45 seconds.

NOTES

Makes 12 muffins (2 per serving for 6 servings). Each muffin is roughly 60-70 calories with ~5g protein, very low carb — great for steady blood sugar. Swap in any low-carb veggies you have on hand (mushrooms, zucchini, kale). Freezes well, so doubling the batch for two weeks of breakfasts works great.