Egg bites are extremely useful and handy in a rush for breakfast. Eggs are a great source of protein, and has a number of other micronutrients beneficial for our health and immunity. Eggs have been a target in the cardiovascular health space because of its cholesterol content. Dietary Cholesterol does not have a direct impact on serum or blood cholesterol (what you might see in your bloodwork). That said, Health Canada continues to encourage limiting cholesterol intake from food to be <200mg daily if one has high cardiovascular risk. Speak with your health care professional for recommended intake for eggs.

Ingredients

• 12 eggs
• Carton of egg whites
• Chopped peppers
• Spinach
• Chopped mushrooms (optional)
• Oil of choice

Methods

1. Preheat oven to 350°F.
2. Using a muffin tin, oil all the insides of the muffin tins. You may opt to use paper towel or a spray type of oil.
3. In a very large bowl, scramble eggs. Alternatively, you can also scramble eggs in batches in a measuring cup with a pouring tip for easier filling.
4. Fill each muffin tin with about 1 whole egg, and top up with egg whites.
5. Add chopped peppers and spinach, and any other vegetables you like.
6. Bake at 350°F for about 20 mins or until eggs are well cooked.
7. Let cool and freeze extra egg bites to use throughout the week.