• Andrea Metcalf

Best Breakfast Ideas: Make your own Egg Bites with Better Nutrition


Eggs are a great source or protein and offer many nutritional minerals and vitamins. They contain 22% of the RDA for selenium. Eggs also contain small amounts of almost every vitamin and mineral required by the human body, including calcium, iron, potassium, zinc, manganese, vitamin E, folate and many more. But boost the nutrition for a great breakfast idea or snack by adding in mushrooms, spinach, onion and bit of cheddar cheese for indulgence and you have a great start to the day.



Egg Sous Bites 9 (Like that coffee place but less sodium and better for you)

Ingredients:

  • 1 dozen eggs

  • 4 cups spinach ( chopped )

  • 2 cups mushrooms ( chopped )

  • 1 small onion ( diced )

  • 4 rounded teaspoons Benefiber ( or other fiber supplement )

  • 1/2 cup shredded cheddar cheese

  • black pepper to taste

  • spray olive oil


Saute' with a touch of olive oil and black pepper all veggies until onions translucent and spinach wilted. Mix eggs and Benefiber supplement in a bowl and scramble in veggies. Lightly spray muffin tins with olive oil and fill with the mixture to 3/4 full.

Bake in a 325-degree oven for 8 minutes then take out and sprinkle cheese into each muffin. Then continue to cook for 3-4 more minutes or until middles of each egg muffin look smooth but not solid. Don't overcook they should still jiggle a bit as they will finish cooking while cooling on top of the stove. *You can skip the cheese and save about 15 calories per muffin and about 1/2 gram of protein in each muffin bite.


  • Approximate calories: 115

  • Protein: 8g

  • Fiber: 3g


You can have up to 4 of these for breakfast plus a high fiber grain toast, a piece of fruit like banana, apple or 2 mini oranges.

Let these cool and then place 2 in a plastic baggie. This freeze well - to reheat place the baggie in boiling water or microwave on plate upside down.

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© 2015 by Andrea Metcalf