Makes 6 servings
1 cup finely chopped broccoli florets
2 Tablespoons water
8 large eggs, separated
½ cup frozen chopped
Spinach, thawed and squeezed dry
¼ cup chopped scallions
¼ cup chopped fresh parsley
½ teaspoon kosher salt
½ teaspoon black pepper
Recipes have been adapted with permission from Meals That Heal by Carolyn Williams.
Light, airy, and slightly custardy, these are like mini soufflés for breakfast! And don’t worry—whipping the egg whites is all that’s required to get a soufflé-like effect. If you don’t mind a little dairy, then definitely check out the “cheesy” option with feta or Parmesan cheese below.
1. Preheat the oven to 350°F. Lightly coat a 24-cup mini-muffin pan with cooking spray. Place the broccoli in a small microwaveable bowl. Microwave on high until just tender, about 2 minutes. Let cool completely, about 15 minutes.
2. Combine the egg yolks, spinach, scallions, parsley, salt, pepper, and broccoli in a large bowl and whisk to combine.
3. Place the egg whites in a medium bowl. Beat with an electric mixer on high speed until stiff, about 2 minutes. Fold one-third of the egg whites into the yolk mixture; repeat twice with the remaining egg whites. Spoon the egg mixture into the prepared muffin pan, filling each cup completely.
4. Bake until the centers are set, about 8 minutes. Let cool in the pan for 2 minutes. Remove the bites from the pan and transfer to a wire rack. Serve warm, or let cool completely, about 20 minutes, and store in an airtight container in the refrigerator for up to 5 days.
Delicious Dairy Variation
Cheesy Super Green Frittata Bites: Stir 1⁄4 cup crumbled feta cheese or grated Parmesan cheese into the egg mixture after folding in the egg whites in step 3. Proceed with the recipe as directed.
Fold the whipped egg whites immediately into the yolk mixture (don’t let the egg whites stand too long before adding) to get the soufflé effect.
Carbohydrates: 2 g
Protein: 9 g
Fiber: 1 g