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.
Calories: 112 | Fat: 7g | Protein: 9g | Carbs: 2g | Fiber: 1g | Sugars: 1g
Recipe courtesy of: Meals That Heal by Carolyn Williams, PhD, RD (Tiller Press, 2019)
1. Preheat the oven to 350°F. Lightly coat a 24-cup mini-muffin pan with cooking spray. Place the broccoli in a small microwavable bowl with 2 tablespoons of water. Cover with plastic wrap and 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.
Tip: 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.