Per serving: 280 calories, 325 mg cholesterol, 8 g carbohydrates, 22 g protein, 2 g dietary fiber, 350 mg sodium, 2 g sugar, 0 g added sugar.
Nonstick cooking spray
2 tsp. extra-virgin olive oil
1/2 red bell pepper, cut into 1/2-inch dice
2 cups baby spinach, roughly chopped and packed
2 green onions, trimmed, sliced and chopped
5 large eggs
One 2.6-ounce pouch wild-caught pink salmon in extra-virgin olive oil, flaked*
1/2 cup shredded reduced-fat Cheddar cheese
1/4 cup fresh basil, finely chopped
Kosher salt and black pepper, to taste
100% whole-grain bread, toasted
Optional spreads for toast: Smashed avocado, olive oil, nut butter, hummus, butter substitute
Preheat oven to 350°F. Lightly coat 6-cup muffin pan with nonstick cooking spray and set aside.
Heat oil in nonstick skillet over medium-high heat. Add peppers and cook, stirring frequently, until tender, 5 minutes. (Adjust heat to medium if peppers begin to burn.) Add spinach and onions and cook, stirring frequently, until wilted, 2 minutes. Set aside to cool slightly.
Crack eggs into large bowl. Whisk until well combined. Stir in salmon, cheese, basil, cooked vegetables and salt and pepper until combined. Use a 1/3 measuring cup to divide mixture evenly into prepared muffin cups. Bake until eggs are set, about 18 minutes.
Serve with 1 slice toast with topping of your choice and fruit or vegetable salad on the side.
*May substitute one 2.6-ounce pouch tuna or half a can of tuna packed in water or oil.