Spinach & Cheddar Egg Muffins (Day 1 Breakfast)

Instrucciones

1. 1

   Preheat oven to 350°F (175°C). Grease two muffin cups with unsalted butter.

2. 2

   Lightly sauté chopped spinach in a small pan with a few drops of olive oil or splash of water for 1 minute until wilted; remove and cool slightly.

3. 3

   In a bowl, whisk eggs and Greek yogurt until blended. Add black pepper.

4. 4

   Stir in wilted spinach and shredded low-sodium cheddar.

5. 5

   Divide mixture evenly into two greased muffin cups. Sprinkle paprika if using.

6. 6

   Bake 18–20 minutes until set and lightly golden. Let cool 5 minutes, then remove.

7. 7

   Store in fridge in an airtight container up to 4 days; reheat 20–30 seconds in microwave or 8–10 minutes at 325°F.

8. 8

   Very low in carbs and reduced in sodium; high in protein/fat to blunt post-meal glucose rise.

9. 9

   Use as-is or pair with a small low-GI fruit only if needed for your glucose targets.

10. 10

    Eat consistently and monitor glucose; adjust portion sizes if needed.