Breakfast Egg Muffins

Sandwich

Contributed by: BMC's Teaching Kitchen

Egg Muffins

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Egg muffins are a good make-ahead breakfast or snack. They are easy to take on-the-go, and rich in protein and colorful vegetables. Protein (from the eggs) and fiber (from the vegetables) help us to feel full and satisfied.

Serves:
3 servings
Total Time:
20 minutes
Prep Time:
5 minutes
Cook Time:
15 minutes

Ingredients


Oil - Canola, avocado, sesame, light avocado oil or cooking spray Eggs - 2 whole eggs and 4 egg whites Vegetables - 1 cup (frozen or fresh onion, pepper, tomato, broccoli, spinach) Seasoning - 1 teaspoon (paprika, chili powder, garlic powder, italian seasoning, Mrs.Dash) Salt - ½ teaspoon

Instructions

Step 1
Preheat the oven to 350°F and heavily coat the muffin tin with cooking spray.
Step 2
Prepare the vegetables (defrost the frozen vegetables or finely chop fresh vegetables)
Step 3
Divide the vegetables evenly between the 6 muffin cups.
Step 4
Crack 4 eggs, discard the yolks, and pour the whites into a bowl. Crack 2 full eggs into the bowl. Add the seasoning and salt and beat with a fork or a whisk until light yellow. Pour the eggs evenly into the muffin cups.
Step 5
Bake for 12-15 minutes or until firm and cooked through.
Step 6
Separate egg muffins into three equal servings. Enjoy with a piece of fruit or a slice of low sodium, whole grain bread.

Notes

Use frozen spinach or pepper and onions for an easy, pre-cooked vegetable option. If you are using raw fresh vegetables, make sure to chop very finely so that they cook quickly in the oven. Or, saute in a frying pan before adding to the egg mixture. 

Use your favorite seasonings for this recipe! Try paprika with peppers and onions or Italian seasoning with frozen spinach. If you are using seasoning with salt added (like Adobo), make sure to measure the amount used and do not add additional salt.   



Don’t have an oven? See our egg omelet in the microwave recipe https://www.bmc.org/recipes/mug-omelet

Nutrition Information

Serving Size:
2 and 1 slice of whole grain bread serving
Calories:
157 Calories
Fat:
4g
Saturated Fat:
1g
Carbohydrates:
Net Carb: 17g
Dietary Fiber:
5g
Protein:
14g
Sodium:
604