This simple and easy recipe is low in calories and carbohydrates, but high in protein and fresh vegetables. Pair it with some berries and you have a complete breakfast. This dish can be easily customized based on your taste preferences and available vegetables at home. You will need 1 large mug.
Ingredients
Cooking_spray
- can use canola, olive oil, etc.
Eggs
- 2 large (possible substitutions: 1 egg + 1 egg white, egg beaters = 2 eggs, liquid egg whites = 2 eggs)
Feta
- 2-3 Tablespoons low-fat feta cheese
Mushrooms
- ¼ cup, chopped
Spinach
- ¾ cup fresh or frozen, thawed, liquid squeezed out
Tomatoes
- ¼ cup grape or cherry tomatoes, chopped
Herbs
- 1 pinch fresh or dried herbs or spices
Salt
- 1 pinch
Instructions
Step 1
Roughly chop ¼ cup of mushrooms and set aside.
Step 2
Chop ¼ cup grape tomatoes into quarters and set aside.
Step 3
Spray microwavable mug with cooking spray.
Step 4
Crack two eggs into mug and whisk with fork.
Step 5
Add in grape tomatoes and mushrooms and mix together with spoon or fork.
Step 6
Add in spinach and mix together.
Step 7
Add in 2 Tablespoons of feta cheese and mix together.
Step 8
Microwave for 1 ½ to 2 minutes, or until completely cooked through.
Step 9
Season with salt and pepper, if desired.
Notes
- You can substitute eggs for egg beaters or egg whites
- If you’re watching your sodium intake, you can substitute for a lower sodium cheese like ricotta, swiss or monterey jack
- For vegetable substitutions or additions, you can add bell peppers, green onions, kalamata olives or chili peppers
- For extra protein, you can add cooked turkey bacon
- Top off your egg cup with fresh herbs, salsa or hot sauce depending on your taste preferences