SERVING SIZE:  1 muffin omelet
SERVINGS:  8
PREPARATION TIME:  10 minutes
COOKING TIME:  25-35 minutes

EQUIPMENT NEEDED:

Muffin tin
Skillet
Small bowl
Oven
Knife
Cutting board

INGREDIENTS:

6	eggs
1	green pepper, diced
1/2	sweet, yellow or red onion, diced
1/2	cup spinach, chopped (fresh or frozen)
1	Tablespoon olive oil

DIRECTIONS:

1. Preheat oven to 400°F.
2. Spray muffin tin with non-stick cooking spray.
3. Chop all the vegetables.
4. Place 1 tbsp. olive oil in skillet and let heat.
5. Sauté all the vegetables for 3-5 minutes on medium high heat.
6. Whisk together eggs in a small bowl.
7. Pour the vegetables into the whisked eggs.
8. Pour 1/2 cup of egg and vegetable mixture into each sprayed muffin cup.
9. Place in oven and bake for 20-30 minutes or until cooked through and liquid is cooked off the eggs.
10. Let cool completely before eating

RECIPE TIP:

• You can add or subtract any vegetables you wish, using anywhere from 1/4 to 1/2 cup of each vegetable depending on how many you use.
• Wrap individual “muffins” in plastic wrap and place in freezer bags. Store in refrigerator for up to 5 days.

Download the Complete Recipe (PDF)

NUTRITIONAL FACTS:

AMOUNT PER SERVING:
Calories	76
Total fat	5 g
Saturated fat	1 g
Cholesterol	140 mg
Sodium	58 mg
Total Carbohydrates	2 g
Fiber	1 g
Sugar	1 g
Added sugar	0 g
Protein	5 g
Phosphorus	83 mg
Potassium	124 mg

Recipe submitted by Mount Mary University Dietetics Department