Original web recipe; practical kitchen testing is pending. Nutrition is an ingredient-based estimate, not a laboratory measurement. Image shows a serving suggestion.
Ingredients
- 4 large eggs (200 g without shells)
- 1/2 cup (120 ml) pasteurized egg whites
- 1/2 cup (115 g) low-fat cottage cheese
- 2 tsp (10 ml) olive oil
- 1/4 tsp (1.5 g) salt, or to taste
- 1 cup (150 g) diced bell pepper
- 1/2 cup (85 g) cooked black beans, drained
Method
- Heat the oven to 375°F (190°C). Brush eight muffin cups with the oil.
- Finely chop the listed vegetables. Microwave in a covered microwave-safe bowl with 1 tbsp (15 ml) water for 2–3 minutes, then drain well and cool briefly.
- Whisk eggs, egg whites, cottage cheese and salt. Stir in vegetables and cheese or beans. Divide evenly among the eight cups.
- Bake 20–25 minutes until set and the centers reach 160°F (71°C). Rest 5 minutes before removing; serve four muffins per person.
Cook’s note: Refrigerate promptly in a shallow container. Reheat leftovers to 165°F (74°C).
Allergens: Milk, Egg. Check all package labels; oats and sauces may have additional allergens.
Approximate nutrition per serving: 340 kcal · Protein 30 g · Carbohydrates 18 g · Fat 16 g. Estimates are not laboratory measurements. Check package labels for allergens.
Use a thermometer for meat, fish and egg dishes. Official safe cooking temperatures.