Egg nests

 

Time & Nutritional data(per serving)

Overall10 mins Hands on5 mins

Total Carbs1.3g Fiber0.03g
Net Carbs1.3g of which Sugar0.58g
Protein22.5g Fat22.8g of which Saturated11.6g
Energy304kcal carbs1.7% protein30% fat68.3%
Sodium25.4%RDA Magnesium5.8%RDA Potassium8.9%EMR

 

 

 

 Ingredients (makes 2 servings)

4 large free-range eggs	200 g / 7.1 oz
2⁄3 cup shredded mature cheddar cheese (see dairy-free options)	80 g / 2.8 oz
pinch of pink Himalayan or sea salt	1 g / 0.04 oz
freshly ground black pepper	0.20 g / 0.01 oz

 

Step 1

Preheat the oven to 450℉ / 230℃. Separate the egg whites from the egg yolks carefully. Keep the egg yolks in the shells and place it back to the box for later.

Step 2

Add a pinch of salt into the egg whites and beat them into a thick foam using a whisk or a food processor.

Step 3

Grate the cheddar cheese. If you want finely grated cheese choose the small sized holes or the medium sized holes if you want the cheese a bit coarse.

Step 4

Gently fold the cheese into the whipped egg whites and slowly mix it in with a spoon. Be careful not to deflate the eggs whites!

Step 5

Place a heat-resistant baking sheet (parchment paper) on a baking tray. Based on how many egg whites you have, create as many mounds of the egg white mixture. Use a spoon to create small dents in the center so they look like nests.

Step 6

Place in the oven and bake for about 3 minutes. Open the oven and pull the tray out. Gently add the egg yolks to the center of each nest. Season with salt and freshly ground black pepper.

Step 7

Place the tray back in the oven and bake for another 3 minutes.

Step 8

Serve immediately!

Egg muffins with goat cheese

 

Time & Nutritional data(per serving)

Overall30 mins Hands on10 mins

Total Carbs2.9g Fiber1.2g
Net Carbs1.8g of which Sugar1.4g
Protein11.2g Fat12.5g of which Saturated6g
Energy167kcal carbs4.3% protein27.4% fat68.3%
Sodium37.7%RDA Magnesium10.3%RDA Potassium11.6%EMR

 

 

 

  Ingredients (makes 6 servings)

4 large free-range eggs	200 g / 7.1 oz
1 1⁄2 cup frozen spinach	240 g / 8.5 oz
1 cup crumbled feta cheese	150 g / 5.3 oz
6 thin slices bacon (or 3 regular)	90 g / 3.2 oz
1⁄2 tsp pink Himalayan or sea salt	6 g / 0.21 oz

 

Step 1

Preheat the oven to 350℉ / 175℃. Use your microwave to defrost the spinach or leave overnight at room temperature.

Alternatively, you can use fresh blanched spinach. To learn how to blanch spinach, have a look at Make-ahead spinach meatballs.

Step 2

Cut the bacon into small stripes and add them to a non-stick pan. Roast until slightly browned and remove from the heat.

Step 3

Crack the eggs into a bowl and whisk them well. Season with salt (don't put too much, there is more salt in feta cheese).

Step 4

Divide the spinach, feta and bacon evenly into the muffin forms and add crumbled feta. If you cannot eat dairy, use roasted mushrooms or more bacon.

Step 5

Pour over with the eggs and transfer into the oven.

Step 6

Bake for 20-25 minutes until golden brown. Enjoy hot or cold.