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Egg Bites

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Egg Bites

Servings: 6

Prep Time: 15 minutes

Cook Time: 25-30 minutes

Total Time: 45 minutes

Ingredients

  • 6 eggs

  • 4 slices cooked bacon*

  • 1 bell pepper diced

  • ½ onion diced

  • ½ tsp onion powder

  • ½ tsp garlic powder

  • ½ tsp ground black pepper

  • 1 C shredded melting cheese, like cheddar or provolone

  • 1 C chopped cooked spinach

  • ½ C milk or cream (optional)

  • Oil or spray oil to coat muffin pan

Instructions:

Preheat oven to 350F/176C.

1. Chop cooked bacon into 1 inch pieces.

2. Deseed and dice bell pepper. Dice onion.

3. Steam or sauté spinach. Drain and squeeze as much liquid as possible from the spinach. Chop.

4. Shred  choice of cheese.

5. Put all ingredients in a bowl and mix well. Keep a little of the shredded cheese to top each muffin.

6.  Lightly coat muffin cups with oil or spray, pour equal amounts of mixture in each cup** and bake in preheated oven for 25-30 minutes until desired doneness is achieved. Inserted toothpick will come out clean when done.

For more golden muffins heat longer. Check frequently so as not to overcook or burn.

** Do not fill cups all the way to rim. Leave ⅛ to ¼ inch or your mixture will overflow during cooking process.

Storage Tip:

Refrigerate leftovers in an airtight container for up to 5 days.

To freeze, remove from oven 3-4 minutes early (avoids over cooking when reheating), cool completely before freezing.

Nutritional Information:

  • (For 12 egg muffins, using milk and cheddar, regular bacon)

    Per Muffin (approximate):

    • Calories: 120–140

    • Protein: 8–10g

    • Fat: 9–11g

    • Carbohydrates: 1–3g

    • Fiber: ~0.5g

    • Net Carbs: ~1–2g

    • Sugar: <1g

    • Sodium: 200–300mg

Nutritional Highlights

  • High-Protein, Blood Sugar Friendly

    Eggs + cheese + bacon create a protein-rich structure that helps:

    • Stabilize blood sugar

    • Reduce hunger between meals

    • Support muscle maintenance

    This is a low-carb, diabetic-friendly option when paired with fiber or eaten as-is.

The veggies:

Spinach, peppers, and onion provide:

  • Fiber (helps slow glucose absorption)

  • Vitamin C (bell peppers bring brightness and immunity support)

  • Iron & folate (from spinach)

For more information find the complete blog here.

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