Muffin Tin Meals

Perfectly Portioned, low carb recipes are the ticket for maintaining a healthy diet for everyone – not just bariatric surgery weight loss patients. From Veggie Wonton Cups to Italian Spaghetti Squash Cups, these easy to make snacks are portable and ready to pop-in-your-mouth!

Calories: 137; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 192mg; Sodium: 411mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 3g; Protein: 12g

Recipe makes 6 cups, 2 egg cups per serving

Omelet Muffins



  1. In a large pan, sauté the onion and other veggies. Remove from heat and allow to cool slightly.
  2. In a bowl, whisk eggs together until combined well. Pour eggs evenly into each tin of a muffin pan (only about 3/4 of the way full).
  3. Spoon your veggie mixture into each cup. (Use silicone muffin cups for easy clean up)
  4. Bake at 350 for about 25 minutes, or until the eggs are firm. Place in a container and refrigerate until ready to eat, then pop them in the microwave for 30 seconds to a minute and enjoy!

Italian Spaghetti Squash Cups

Offers about 100 calories per cup. Use leaner cuts of meat to increase protein in each cup. Recipes makes 12 cups.

Ingredients: Makes 12


  1. Preheat the oven to 375°F.
  2. Cut a medium spaghetti squash in half, scoop out seeds.
  3. Very lightly coat the inside with cooking spray.
  4. Bake @375 degrees skin side up on a flat sheet pan for about 45 minutes.
  5. Allow to cool, then use a fork to shred “spaghetti” out of the skin. Use paper towels to soak up moisture.
  6. Place the cooked spaghetti squash in a bowl, along with the egg white, parsley, garlic powder, salt, pepper, and cheese and combine well.
  7. Scoop 1/4 cup into each tin, pressing up the side to create a nest.
  8. Bake 18 to 20 minutes @ 475° F, until the edges become golden and crisp.
  9. Top each with a warm meatball and favorite spaghetti sauce or marinara

Baked Oatmeal Cups

Offers about 10.4 g protein, 269 calories, 10.8 g fat, and 6.4 g sugar per 1 cup. Recipe makes 6 cups.

Ingredients: Makes 6


  1. Preheat the oven to 350°F. Grease six muffin cups spray oil or line with silicone muffin liners
  2. Combine oats, cinnamon, salt, baking powder, chia seeds, pumpkin seeds, and raisins in a medium bowl.
  3. In a separate bowl, whisk together the egg and nut butter until smooth, then slowly mix in milk. Pour the liquids into the bowl of dry ingredients stirring well.
  4. Fill each muffin cup with filling to the top. Bake for 25 to 30 minutes until slightly risen and dry on top.

TIP: Muffins can be kept in an airtight container on the counter for up to 5 days. Individually wrap any muffins you won’t eat within a few days in a plastic wrap and freeze. To defrost: leave overnight at room temperature. Once defrosted they can also be reheated in the microwave for about 45 seconds if you prefer them warm.

Southwest Veggie Won-ton Cups

Increase the protein by adding black beans, ground turkey, and Greek yogurt.
Recipe makes 12 cups.


Chipotle yogurt sauce:


  1. Heat oven to 350 degrees F.
  2. Prep a muffin tin with mini or standard sized cups by spritzing with oil.
  3. In a bowl, combine bell pepper, corn, black beans, and cheese. Set aside.
  4. Lay out won-ton wrappers on a cutting board and season each side with paprika and garlic powder.
  5. Mold each won-ton square to the cups in the muffin tin and fill with your veggies and cheese.
  6. Bake at 350 for 10-14 minutes or until the won-ton cups are crispy and golden and the cheese has melted.
  7. For extra crispy cups, bake the won-tons first at 350 for 8-10 minutes, fill shells with veggies and cheese, then bake for an additional 10 minutes.
  8. While you wait on the oven, whisk together your sauce and chop your cilantro.
  9. Garnish each completed veggie cup with a drizzle of sauce and a sprinkle of cilantro. Dig in!

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