Cooking Methods Quick & Easy Healthy, Quick & Easy Breakfast & Brunch Recipes Healthy, Quick & Easy Egg Recipes Instant Egg & Cheese "Bake" 4.6 (5) 5 Reviews Learn how to cook eggs in the microwave for a quick, delicious breakfast. Spinach and Cheddar cheese make these eggs even more filling. By Sara Haas, RDN, LDN Sara Haas, RDN, LDN Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on freelance writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements. EatingWell's Editorial Guidelines Updated on April 18, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Rate PRINT Share Active Time: 5 mins Total Time: 5 mins Servings: 1 Nutrition Profile: Nut-Free Soy-Free Vegetarian High-Protein Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients 1 cup chopped spinach 2 large eggs 1 teaspoon milk 2 tablespoons shredded Cheddar cheese 1 corn tortilla, warmed Directions Johnny Autry Coat an 8-ounce ramekin with cooking spray. Add spinach. Microwave on High until wilted, about 30 seconds. Crack eggs on top, drizzle with milk and season with salt and pepper. Sprinkle with cheese. Microwave on High until the eggs are set, about 2 minutes. Serve with tortilla. Originally appeared: EatingWell Magazine, March 2022 Rate It Print Nutrition Facts (per serving) 279 Calories 17g Fat 14g Carbs 19g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 1 Serving Size 1 egg bake with 1 corn tortilla Calories 279 % Daily Value * Total Carbohydrate 14g 5% Dietary Fiber 3g 11% Total Sugars 1g Protein 19g 38% Total Fat 17g 22% Saturated Fat 6g 30% Cholesterol 386mg 129% Sodium 436mg 19% Potassium 202mg 4% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved