Recipe by
Chef Jeff
Cheesy Spinach and Egg Bites
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Description: Bite-sized snacks made with spinach, eggs, and cheese, packed with protein and fiber, and baked to perfection.
Ingredients with Glycemic Index
- Eggs (GI: 0)
- Fresh spinach (GI: 15)
- Shredded low-fat cheese (GI: 0-5 depending on type)
- Salt (GI: 0)
- Black pepper (GI: 0)
- Garlic powder (GI: 30) (optional)
- Olive oil (for greasing) (GI: 0)
Cooking Instructions
- Preheat your oven to 350°F (175°C).
- In a large bowl, beat the eggs and mix in the fresh spinach, shredded cheese, salt, pepper, and garlic powder if using.
- Grease a muffin tin with a little olive oil to prevent sticking.
- Pour the egg mixture evenly into the muffin tin, filling each cup about 2/3 full.
- Bake for 15-20 minutes or until the egg is set and the tops are slightly golden.
- Let them cool for a few minutes before removing them from the muffin tin.
Flavor Profile Explanation
These Cheesy Spinach and Egg Bites are rich and savory, with a creamy cheese flavor complemented by the earthiness of spinach. The garlic adds depth, making them incredibly satisfying.
Serving Size
Makes about 12 bites, serving size: 2 bites per person.
Nutritional Facts
| Nutrient | Amount per serving (2 bites) |
|---|---|
| Calories | 120 |
| Total Fat | 9g |
| Saturated Fat | 3g |
| Cholesterol | 160mg |
| Sodium | 250mg |
| Total Carbohydrate | 2g |
| Sugar | 1g |
| Added Sugars | 0g |
| Dietary Fiber | 1g |
| Protein | 10g |
Disclaimer: Nutritional facts are AI-generated and are not guaranteed accurate.
Type-2 Diabetic Friendly Explanation
These Cheesy Spinach and Egg Bites are an excellent snack choice for those managing Type 2 diabetes. They are low in carbohydrates and rich in protein, which helps to slow down the absorption of carbs. The spinach adds fiber, supporting digestive health and promoting a feeling of fullness.
