Healthy Chili Egg Bakes

Sautéing is a critical step that significantly enhances the overall flavor of your Spicy Protein-Packed Chili Egg Bakes. Start by heating a splash of olive oil in a skillet over medium heat. Once the oil is shimmering, add your chopped onions, bell peppers, and garlic. The key to a successful sauté lies in the technique: stir the vegetables often to ensure they cook evenly and develop a rich, caramelized flavor. This process typically takes about 5 to 7 minutes.

Start your day right with Spicy Protein-Packed Chili Egg Bakes, a delicious breakfast option full of nutrition and flavor. These versatile mini omelets are loaded with protein from eggs and black beans, along with vibrant bell peppers and tomatoes for essential vitamins. Perfect for meal prep or a quick snack, these egg bakes are easy to make and can be customized to suit your taste. Discover how to create this wholesome, satisfying dish that will keep you energized all morning!

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Ingredients

6 large eggs

1 cup egg whites (about 8 egg whites)

1 cup black beans, rinsed and drained

1 cup diced tomatoes (canned or fresh)

1 small red bell pepper, diced

1 small green bell pepper, diced

1 small onion, diced

1-2 jalapeños, minced (adjust to taste)

1 teaspoon ground cumin

1 teaspoon chili powder

½ teaspoon smoked paprika

Salt and pepper to taste

1 cup shredded low-fat cheese (cheddar or a Mexican blend)

Fresh cilantro (for garnish)

Avocado slices (for serving)

Instructions

Preheat the oven: Start by preheating your oven to 375°F (190°C). Grease a 12-cup muffin tin with cooking spray or olive oil.

Sauté the vegetables: In a skillet over medium heat, add a splash of olive oil. Sauté the diced onion, red and green bell peppers, and jalapeños until softened, about 5-7 minutes. Season with a pinch of salt and pepper. Remove from heat and set aside.

Whisk the eggs: In a large bowl, whisk together the whole eggs and egg whites until well combined. Stir in the ground cumin, chili powder, smoked paprika, and additional salt and pepper to taste.

Combine ingredients: Gently fold in the sautéed vegetables, black beans, and diced tomatoes until evenly mixed.

Fill the muffin tin: Pour the egg mixture evenly into the prepared muffin cups until they are about ¾ full. Sprinkle shredded cheese on top of each.

Bake: Place the muffin tin in the preheated oven and bake for approximately 20-25 minutes, or until the egg has set and the tops are golden brown.

Cool and serve: Once baked, allow the chili egg bakes to cool for a few minutes in the tin before using a knife to gently pop them out. Serve warm, garnished with fresh cilantro and slices of avocado on the side.

Store: Leftover chili egg bakes can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave for a quick breakfast or snack!

Prep Time: 15 minutes | Total Time: 40 minutes | Servings: 12