Egg Breakfast Muffins

11 45 201
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 6
Egg Breakfast Muffins
Health Highlights
Feel free to switch it up based on whatever happens to be kicking around in the fridge that needs to be eaten. See "Notes" below.

Ingredients


4 medium egg Egg
4 egg white Egg white (or 4 whole eggs)
1/4 cup Partly skimmed milk, 2% M.F. (or plant-based milk)
1/2 cup Spinach (fresh; roughly chopped)
1/4 cup Broccoli, raw (cooked & finely chopped)
1/4 cup chopped Red bell pepper
1/2 tsp Sea Salt
1/2 tsp Black pepper
1/2 cup shredded Mozzarella cheese (omit for dairy free or use vegan cheddar)
1/4 cup Chives (chopped)
6 muffin English muffin, whole-wheat (split & toasted)

Instructions


  1. Preheat oven to 350°F (175°C). Lightly grease a six-cup jumbo muffin tin or line with silicone muffin liners. You can also use a square baking dish and cut the egg mixture into sandwich-sized squares (approximately 6-9 squares) after cooking.
  2. Meanwhile, in a large mixing bowl, whisk together the eggs, egg whites, and milk. Add the vegetables, salt and pepper, and cheese if using. Pour into the prepared muffin tin, then finish with a sprinkle of chives.
  3. Bake in preheated oven for 25-30 minutes, or until the eggs are lightly puffed and set in the center. Let cool in pan for 10 minutes, then gently slide out with a butter knife and divide into zip-top bags for the week.
  4. To reheat, microwave for 1 minute on High or until warmed through, then sandwich between the toasted English muffin halves and enjoy!

Notes:

  • As long as you’ve got 1/2 cup green, 1 cup cooked veggies (or 1 cup cooked vegetables and ¾ cup diced cooked meat), ½ cup grated or crumbled cheese, and ½ cup chopped fresh herbs, you’re all set for a tasty breakfast treat!

Nutrition Facts

Per Portion

Calories 201
Calories from fat 37
Calories from saturated fat 25.0
Total Fat 4.1 g
Saturated Fat 2.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 2.4 g
Cholesterol 123 mg
Sodium 634 mg
Potassium 270 mg
Total Carbohydrate 29.3 g
Dietary Fiber 4.7 g
Sugars 6.7 g
Protein 14.1 g

Dietary servings

Per Portion


Grain 1.9
Meat Alternative 0.7
Milk Alternative 0.2
Vegetables 0.2

Energy sources


Pygal54%467.1631695187656205.1313562489398518%316.756837634704255.8306248039325228%312.27431259316296139.2031025479785754%18%28%CarbohydratesFatProtein
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