Cajun Spinach & Tomato Egg Muffins
These delightful Cajun Spinach & Tomato Egg Muffins are perfect for a light and nutritious meal. Packed with iron-rich spinach and juicy Roma tomatoes, these muffins are not only delicious but also a breeze to prepare. Suitable for breakfast, brunch, or a quick snack, they can be made ahead and stored in the fridge for a couple of days. Enjoy them hot, warmed in the microwave, or cold for a refreshing bite. Plus, with the added kick of Cajun spices, these muffins bring a delightful zing to your palate while delivering a healthy dose of protein and essential nutrients.
N/A
Servings
80
Calories
6
Ingredients
Ingredients
Eggs
4 (Beaten)
Milk
1/4 cup (1% milk)
Roma Tomatoes
3 (Chopped)
Fresh Baby Spinach
6 ounces (Washed)
Low-Fat Cheese
5 ounces (Cut into 6 pieces)
Cajun Spices
1 teaspoon (Mrs. Dash Spicy recommended)
Instructions
1
Preheat your oven to 350°F (175°C).
2
In a mixing bowl, beat the eggs and milk together until well combined.
3
Add the Cajun spices to the egg mixture and mix thoroughly.
4
Gently fold in the chopped Roma tomatoes until evenly distributed.
5
Lightly spray each cup of the muffin tin with cooking spray to prevent sticking.
6
Divide the fresh baby spinach evenly among the 6 muffin cups, pressing it down gently to fill each cup about halfway.
7
Place a piece of cheese on top of the spinach in each cup.
8
Carefully spoon the egg mixture over the spinach and cheese, filling each cup to just below the rim.
9
Transfer the muffin tin to the preheated oven and bake for approximately 20-25 minutes.
10
Check for doneness by inserting a wooden skewer into the center of a muffin – it should come out clean if they are cooked through.
11
Allow to cool slightly before removing from the muffin tin. These can be enjoyed warm or refrigerated for later use.
Nutrition Information
3.7g
Fat
3g
Carbs
6g
Protein
0.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are Cajun Spinach & Tomato Egg Muffins?
They are a light, nutritious meal made with eggs, fresh baby spinach, Roma tomatoes, and Cajun spices.
How many calories are in each muffin?
Each muffin contains approximately 80 calories.
Are these muffins healthy?
Yes, they are packed with protein, iron-rich spinach, and essential nutrients while being low in calories.
Can I prepare these muffins in advance?
Yes, they are perfect for meal prep and can be made ahead of time.
How should I store the leftover muffins?
Store them in the refrigerator in an airtight container.
How long do these muffins stay fresh in the fridge?
They can be stored in the fridge for a couple of days.
Can these egg muffins be eaten cold?
Yes, they can be enjoyed hot, warmed in the microwave, or cold.
What is the best way to reheat them?
You can easily warm them in the microwave for a few seconds.
At what temperature should I bake them?
The muffins should be baked at 350°F (175°C).
How long is the baking time?
They typically bake for approximately 20-25 minutes.
What are the main ingredients?
The ingredients include 4 eggs, milk, Roma tomatoes, fresh baby spinach, low-fat cheese, and Cajun spices.
Can I use a different type of milk?
The recipe calls for 1% milk, but other milk varieties can be substituted.
What type of cheese is used in this recipe?
The recipe uses 5 ounces of low-fat cheese cut into 6 pieces.
How much protein is provided per muffin?
Each muffin contains approximately 6 grams of protein.
Is this recipe low in carbohydrates?
Yes, each muffin has only 3 grams of carbohydrates.
Can I use frozen spinach instead of fresh?
Fresh baby spinach is recommended for the best texture and moisture control.
What gives these muffins their spicy flavor?
A teaspoon of Cajun spices provides a delightful zing to the recipe.
Is there a specific spice brand recommended?
Mrs. Dash Spicy Cajun seasoning is suggested for this recipe.
How many muffins does this recipe make?
This recipe is designed to make 6 muffins.
Do I need to grease the muffin tin?
Yes, you should lightly spray each cup with cooking spray to prevent sticking.
How can I tell if the muffins are fully cooked?
Insert a wooden skewer into the center; it should come out clean if they are done.
Can I add meat like bacon or sausage?
While not in the original recipe, you can customize them with added proteins if desired.
Are these suitable for a quick snack?
Absolutely, they are great for breakfast, brunch, or a quick nutritious snack.
How much fat is in one muffin?
Each muffin contains about 3.7 grams of fat.
Do these muffins contain fiber?
Yes, each muffin provides about 0.5 grams of fiber.
What type of tomatoes should I use?
The recipe specifically recommends using 3 Roma tomatoes.
How should I prepare the tomatoes?
The tomatoes should be chopped before being folded into the egg mixture.
What is the first step in the assembly?
The first step is to preheat your oven and then beat the eggs and milk together.
Can I make these without cheese?
Yes, the cheese can be omitted or replaced with a dairy-free alternative.
Are these muffins iron-rich?
Yes, they contain a good amount of iron thanks to the fresh baby spinach.