A 30/10 Recipe...

Southwestern Egg Bites

RECIPE SUMMARY

 

Southwestern Egg Bites

Makes 6 servings: Each serving counts towards 3 egg whites, ½ tablespoon of oil, 1 dairy option, ½ cup vegetables (1/3 cup restricted vegetables)

Pico De Gallo 

Makes 4 Servings: Counts towards ½ cup Vegetables (½ cup of restricted vegetables)  

 

INGREDIENTS

Southwestern Egg Bites
 4 tablespoons Olive Oil
 1 cup Green Chilies, drained
 ½ cup Red Bell Pepper, diced
 1½ cups Spinach
 18 Egg Whites
 ½ teaspoon Cumin
 ½ teaspoon Coriander
 ½ teaspoon Chili Powder
 ½ teaspoon Onion Powder
 Sea Salt, to taste
 Black Pepper, to taste
 Spray Olive Oil
 ¾ cup Reduced Fat Feta Cheese (optional)
Pico de Gallo (Optional)
 1 cup Tomato, chopped and seeded
 ½ cup White Onion, chopped
 1 Clove of Garlic, chopped
 ½ Lime, juiced
 1-2 Jalapeños, chopped
 1 Handful Fresh Cilantro, chopped
 Sea Salt, to taste

 

DIRECTIONS

Directions for Egg Bites
1

Heat the oven to 375ºF

2

Heat a pan over medium high heat, add in the oil and sauté the red bell pepper, green chilies, and spinach.

3

While the veggies are cooking combine the egg whites, cumin, coriander, chili powder, onion powder, sea salt and black pepper in a medium bowl.

4

Spray the muffin tray with oil then divide the vegetables evenly into each muffin well, top with the feta cheese and pour the seasoned egg whites to fill the remaining space in the tin.

5

Bake in the oven for 20 minutes or until the egg whites have solidified.

6

(Optional) While the eggs are cooking combine all of the ingredients for the Pico de Gallo in a small bowl.

7

Remove the egg white bites from the oven and allow them to cool. Remove the bites from the muffin tin and place them in a freezer safe container. Freeze for up to 3 months.

8

When ready to eat remove three egg bites from the freezer and microwave for 1 minute on high or until hot.

9

Top with 2 tablespoons of Pico de Gallo (optional) per egg bite.

10

*total amount of vegetables includes Pico de Gallo

 

Ingredients

Southwestern Egg Bites
 4 tablespoons Olive Oil
 1 cup Green Chilies, drained
 ½ cup Red Bell Pepper, diced
 1½ cups Spinach
 18 Egg Whites
 ½ teaspoon Cumin
 ½ teaspoon Coriander
 ½ teaspoon Chili Powder
 ½ teaspoon Onion Powder
 Sea Salt, to taste
 Black Pepper, to taste
 Spray Olive Oil
 ¾ cup Reduced Fat Feta Cheese (optional)
Pico de Gallo (Optional)
 1 cup Tomato, chopped and seeded
 ½ cup White Onion, chopped
 1 Clove of Garlic, chopped
 ½ Lime, juiced
 1-2 Jalapeños, chopped
 1 Handful Fresh Cilantro, chopped
 Sea Salt, to taste

Directions

Directions for Egg Bites
1

Heat the oven to 375ºF

2

Heat a pan over medium high heat, add in the oil and sauté the red bell pepper, green chilies, and spinach.

3

While the veggies are cooking combine the egg whites, cumin, coriander, chili powder, onion powder, sea salt and black pepper in a medium bowl.

4

Spray the muffin tray with oil then divide the vegetables evenly into each muffin well, top with the feta cheese and pour the seasoned egg whites to fill the remaining space in the tin.

5

Bake in the oven for 20 minutes or until the egg whites have solidified.

6

(Optional) While the eggs are cooking combine all of the ingredients for the Pico de Gallo in a small bowl.

7

Remove the egg white bites from the oven and allow them to cool. Remove the bites from the muffin tin and place them in a freezer safe container. Freeze for up to 3 months.

8

When ready to eat remove three egg bites from the freezer and microwave for 1 minute on high or until hot.

9

Top with 2 tablespoons of Pico de Gallo (optional) per egg bite.

10

*total amount of vegetables includes Pico de Gallo

Southwestern Egg Bites

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