Ingredients

Servings: 1

• 2 eggs
• 100g egg whites
• 1/2 tsp Cooking Oil/Spray
• Optional:
  • Toppings: Chopped spinach, Bacon Bits, Cheese, etc
• Salt/Pepper to taste

Scrambled Instructions

1. Combine eggs, egg whites and desired fillings in a cup/bowl.
2. In a pan at medium heat, add cooking oil of choice.
3. Once warm, add egg mixture to pan and cook in your preferred style.
   1. My favorite styles are scrambled, omelet or as a patty.)
4. Once cooked, let cool for 3-5 minutes, before serving/storing.*

Quiche Instructions

1. Preheat oven to 350 degrees f.
2. Combine eggs, egg whites desired fillings in a cup/bowl.
3. Use cooking oil to coat 4-6 slots on a muffin tray.
   1. I place a silicon muffin tray inside of a metal one so I don’t need to use oil.
4. Evenly divide the mixture across the muffin tray.
   1. Muffins will raise slightly when cooking so don’t brim the tins. Aim for 3/4 full
5. Bake for 30-35 minutes
6. Remove muffins from oven and let cool for 3-5 minutes, before serving/storing.*

*****Cooked eggs stay good refrigerated for 4-5 days. Freeze to store for longer.

Marcos

Macros can vary depending on toppings. These macros assume no toppings.

Calories: 188

Carbs: 2g

Protein: 22g