Greek Egg Muffins

9 30 58
Ingredients Minutes Calories
Prep Cook Servings
5 min 25 min 12
Greek Egg Muffins
Health Highlights
Protein-rich make-ahead breakfast.

Ingredients


6 large egg Egg
1/3 cup Partly skimmed milk, lactose free, 2% M.F. (or other low FODMAP milk)
2 tsp Oregano, dried
1 dash Salt
1 dash Black pepper
1 medium Tomato (diced)
1 medium pepper(s) Orange bell pepper (diced)
3/4 cup, crumbled Feta cheese
1/2 cup Quinoa, cooked (optional)

Instructions


  1. Pre-heat oven to 350F (177C) degrees. Grease a muffin tin well with cooking spray or oil, or use muffin liners.
  2. Whisk together the eggs and milk. Mix in the oregano, salt and pepper.
  3. Divide the tomato, pepper, and feta (and quinoa if using) evenly in the muffin tin. Pour the egg mixture over the veggies and cheese.
  4. Bake for 25-30 minutes, until lightly browned on the tops. Remove from oven and let cool for 10 minutes, then remove the egg muffins from the tin. Enjoy!

Notes:

Quick Tips

  • You can add different veggies, some cooked ham, or smoked salmon. Just place in muffin cups before pouring in the egg/ veggie mixture.

Serving

  • 1 meal serving would be 2-3 muffin cups. You can serve with a salad, 1/4 avocado, and toast for a hearty breakfast or lunch.

Safety

  • Raw eggs may contain harmful bacteria. They should be cooked to an internal temperature of at least 74C or 165F degrees to ensure they are safe to eat.

Storage

  • Store in an airtight container in the fridge for no longer than 4 days. You can also store these egg muffins individually in the freezer for up to 3 months! To thaw, remove from the freezer the night before and store in the refrigerator. Then just pop it in the microwave or oven in the morning until fully warmed through.

Nutrition Facts

Per Portion

Calories 58
Calories from fat 22.2
Calories from saturated fat 21.2
Total Fat 2.5 g
Saturated Fat 2.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.6 g
Cholesterol 106 mg
Sodium 172 mg
Potassium 104 mg
Total Carbohydrate 4.2 g
Dietary Fiber 0.5 g
Sugars 1.2 g
Protein 5.0 g

Dietary servings

Per Portion


Grain 0.1
Meat Alternative 0.3
Milk Alternative 0.2
Vegetables 0.2

Energy sources


Pygal27%446.52109444650443137.772327553540738%399.11238946250126280.6433247196398534%302.61145007160127153.6348596040127727%38%34%CarbohydratesFatProtein
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