Servings
12
Cook Time
20
Prep Time
10

So: What’s the difference between eating an egg breakfast versus a bagel breakfast with the same amount of calories? In a study published in the International Journal of Obesity, researchers found that people who ate egg breakfasts lost 65% more weight and reduced their waist size by 34% more. It’s just another reason to make eggs part of your healthy breakfast repertoire.

Nutrition information (per serving)

Calories: 71; protein: 5g; fat: 4g; carbs: 3g; sugar: 2g

Recipe and photo by Erin Palinski-Wade, R.D., C.D.E., L.D.N., C.P.T., author of Belly Fat for Dummies, on behalf of the American Egg Board.

Makes 12 Servings
Prep Time: 
10
Cook Time: 
20
Ingredients 
6 eggs
1 (15 1/2 oz) can diced tomatoes with green chilies, drained
1/2 cup milk
1/2 cup Mexican cheese, shredded
How to make it 

Preheat your oven to 375°.

Whisk together eggs and milk. Add diced tomatoes and cheese, and mix evenly.

Pour mixture into muffin tins (use either lightly greased tins or line the muffin pan with muffin liners).

Bake for 17-20 minutes or until a fork comes out clean. Serve immediately or store leftovers in refrigerator for up to 1 week.