By Your Bariatric Nutrition Team

It’s spring’s final stretch before summer and there is so much to do! Between planning vacations and preparing the outdoor furniture, some meals can be overlooked. Make sure to keep yourself going strong by eating enough and exercising!

We know that your typical muffins can be loaded with sugar, so instead be creative and make egg muffins! You can substitute different vegetables and experiment between egg whites and whole eggs.  Start your morning with this Spinach and Egg Muffin adapted from Everyday Dishes.


6 large eggs

¼ cup milk

1 tsp salt

pepper to taste

18 cherry or grape tomatoes, halved

½ cup frozen chopped spinach, defrosted and squeezed dry

½ cup feta crumbles


  1. Preheat oven to 375 degrees. Place 9 liners in a muffin tin and spray the liners generously with cooking spray.
  2. In a large measuring cup or a bowl with a pour spout, beat eggs and milk until color is uniform, then stir in salt and pepper.
  3. Place an equal amount of tomatoes, spinach and feta into each muffin cup then fill cups approximately 80 percent full with beaten egg.
  4. Bake 14–16 minutes or until centers are barely firm to the touch and the tops of the muffins have domed. Remove from oven and allow them to cool 2–3 minutes before serving. Enjoy!

Nutrition Facts per serving:   Calories per serving 80; Total Fat 5 g; Sat Fat 2.5 g; cholesterol 15 mg; Sodium 410 mg;  Total Carbohydrate 3g; Dietary Fiber less than 1 g; Sugars 2g; Protein 6g; Calcium 8%; Iron 6%