This recipe is my go to. Just takes 30 seconds to heat them up and out the door. 82 calories each and 9 grams of protein. www.emilybites.com has repurposed a lot of recipes and I have not made one I didn't like. They aren't necessarily geared towards high protein, but rather lower calories, but there are some that are all protein, like this one. http://www.emilybites.com/2017/02/ham-and-cheese-egg-cups.ht ml. She is a rock star!

Ham and Cheese Egg Cups

yield: 12 EGG CUPS

INGREDIENTS:

• 9 oz thinly sliced deli ham, divided (I used Hillshire Farm Deli Select)
• 6 large eggs
• 2 egg whites
• ¼ cup skim milk
• ¼ teaspoon salt
• 1/8 teaspoon pepper
• ½ cup chopped fresh spinach leaves
• 2 oz shredded 2% sharp cheddar cheese, divided

DIRECTIONS:

1. Preheat the oven to 350. Lightly mist 12 cups in a muffin tin with cooking spray. Press a slice of ham into each cup of the muffin tin, arranging the edges to form a ham cup. Chop up the remaining ham (my slices were about ½ ounce each so I had around 3 ounces remaining) and set aside.
2. In a mixing bowl, combine the eggs, egg whites, milk, salt and pepper and whisk together until yolks and whites are fully combined and beaten. Add the reserved chopped ham, the spinach and half of the shredded cheddar and stir together to combine.
3. Spoon the egg mixture evenly into the ham cups and then top each cup with the remaining shredded cheese. Place the tin in the oven and bake for 18-20 minutes until the eggs are set.

NUTRITION INFORMATION PER EGG CUP:
82 calories, 2 g carbs, 1 g sugars, 4 g fat, 2 g saturated fat, 9 g protein, 0 g fiber (from myfitnesspal.com)

Let me know what you think!

I'm trying this today ! it hasn't begun to cook yet but it already smells great!

I have Hundreds literally . I love spoofing recipes I crave and making them fat free low sugar high veggie content . This list is what I can't live without.

From Walmart Oriental section - fat free excellent General Tso sauce and Orange Sauce . ( these are very intense I cut them way down with chicken stock and wine try to add veggies and water chestnuts for crunch )

marsala cooking wine for making homemade easy Marsala sauce

obviously you're gonna need cornstarch ( and arrowroot- turns out cornstarch is pretty high carb ) organic chicken and beef stock for almost everything

i like the envelopes of garlic herb sauce alfredo sauce four cheese sauce - make them with fat free milk sand butter buds ( freeze dried fat free butter solids ) for me a total kitchen essential.

I buy Hunts spaghetti sauces in cans when I run out of home canned - I cut the acidity with one of those powdered sauce mixes and butter buds and fat free milk " cream " . I like making homemade lasagna for instance with oven ready lasagna noodles fat free ricotta cheese ( mix with an envelope of garlic herb sauce for super great taste and butter buds for richness) fat free mozzarella and sometimes low fat chicken sausage in the red sauce . Very very high protein and super filling ( and everyone loves it)

fat free mayonnaise ( tastes exactly like the real thing ) for mixing with Indian fresh coriander sauce for dipping chicken breast and also making tuna chicken and egg salads

fat free ranch and blue cheese dressings for salads

green enchilada sauce and mole sauce ( Walmart) ( pour off the oil it's still not low fat but as an ingredient to chicken stock butter buds and red enchilada sauce makes a great Chocolaty but savory traditional Mexican sauce for chicken breast .

Lowfat peanut butter and Pb2 ( freeze dried powdered fat free peanut butter ) for making peanut sauce ( use a little General Tso's garlic fresh ginger chicken stock and cornstarch dissolved in cooking wine )

red , green and other Thai curry mixes from the Oriental store

tom ka soup base ( Thai coconut chicken soup ) I make it with fat free powdered milk and coconut extract . Tom yum ( sour paste ) ( same shelf ) you just need a tiny bit to make Thai dishes taste authentic .

Butter chicken mix fat free Indian spice envelope - Indian spice envelopes for fresh spinach stew ( palak ) and chickpea spice .

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I read a bunch of different recipes and comments for cauliflower tortilla. The recipes are all over the place on how the cauli should be prepared, what ingredients to add, how to cook it, season it, etc. I took them all into consideration and ended up trying to make the simplest, most basic version, and if it didnt turn out, i'd try something else.

I think they were great. And i will definitely make them again, and i can see how they can be quite versatile.

I made three, and froze two to see how they keep. when i pull them out, i will update!

Cauliflower tortillas:

1. 1 cup riced cauliflower, uncooked
2. 1 egg
3. salt and pepper

• Combine all ingredients in a bowl
• separate mixture in thirds, and shape into patties/disks on a parchment lined cookie sheet
• bake for about 15 minutes at 375, flipping halfway through
• Before serving, add a bit of oil in a pan, and fry tortillas briefly to give them a bit of crunch and colour.

NOTE:

I made three with the above, but i think i might try just two next time, so they would be a bit bigger. I ended up eating it more tostada style than taco, but i think if its bigger, i probably would not be able to fini**** plus the filling.

Some recipes steam the cauliflower, some cook and ma**** I might try that too, to see how thin i can get them and have it still hold, but it isn't necessary. These were great as is.