Wee, Eggy Protein Bombs
Fluffy, irresistible protein “cupcakes”.
There are a million versions of these on the inter-webs but they are ridiculously easy to make and those of you that struggle to meet your protein goals might find that having a little snack of two or three of these in the afternoon will help boost that “P “number.-S
Easy Protein Bomb Egg Cups
Makes 12
60 Calories Per “Cup”
2 C | 2 F | 8 P/ serving
INGREDIENTS:
100 grams cherry tomatoes, chopped (about 10 tomatoes)*
150 grams broccoli, finely chopped (very small, about 1 cup)*
50 grams onion, finely chopped (1/4 medium onion)
112 grams (4 ounces) reduced fat mozzarella cheese
600 ml liquid egg whites (this is about 20 egg whites, easier to use liquid egg whites)
Salt and Pepper for seasoning
DIRECTIONS:
Pre-heat your oven to 375°F. Line a 12 cup muffin tin with silicon muffin liners. If you do not have these, spray your tin with spray oil. Do not use paper muffin liners you will be unhappy with the results. I would also suggest spraying the silicone liners for easy pull out later.
Literally dump all the ingredients into a large mixing bowl. Season liberally with salt and pepper. Mix it all together. Divide the mixture equally amongst your 12 muffin cups. I used a large ice cream scoop for this. Place your muffin tin on a sheet pan and bake for 20-25 minutes, until the muffins have risen (cup cakes, muffins, what’s the GD difference?). Take them out immediately and let cool on a rack. They will deflate. You can cry but move on with your sad self.
Once cooled, you can store these in a tupperware in the fridge for 4-5 days. Just microwave ‘em up when you need some P, about 30 seconds.
*any vegetable can be used here- red bell pepper, finely chopped asparagus, shredded zucchini, or cauliflower!
