Healthy Breakfast Egg Muffins
Updated: Jan 26, 2021
Breakfast is my FAVORITE meal of the day. There is just something about waking up and smelling that freshly brewed coffee and the anticipation of that first meal of the day. I will have to admit though, I am a creature of habit and will mostly eat the same thing at least four times a week and it mostly consists of some type of egg, scrambled mostly, but I’ll take an egg white omelet filled with fresh veggies any day.
I was eggcited (pardon the pun) to come across this recipe for breakfast egg muffins. I have reviewed a few of these recipes in the past and finally decided to try one and put my own healthy spin on it and make it available to you for this month’s healthy recipe redo.
Egg muffins are super easy to make and a great way to use up extra veggies. They are essentially mini frittatas (or little crustless quiches) and make a great make-ahead meal for something nutritious when you are on the go or just simply not in the mood to cook something from scratch.
From a nutrition standpoint, there have been mixed views on whether they are good for you. Eggs are a whole food and rich source of protein (in the egg whites) and nutrients like choline (in the yolk). The nutrition community used to think that dietary cholesterol, like that found in eggs, would directly affect our blood cholesterol, but that myth has been widely discredited. We now know that levels of blood cholesterol are more impacted by excessive amounts of sugar and highly refined carbohydrates than whole real foods like eggs. When it comes to the eggs in this recipe, I like to use two whole eggs to one egg white for extra protein and to make these a little lighter.
The Veggie Filling
You have so many options when it comes to filling. I added two slices of chopped cooked turkey bacon and 1/4 cup grated real Parmigiano Reggiano cheese. Real Parmigiano Reggiano is a high-quality hard cheese that comes from Italy. Its production is regulated to be sure it is clean with no additives, and the way it is fermented makes it almost 100% lactose-free. If you want your egg muffins to be completely dairy-free you can omit the cheese and remove the turkey bacon if you prefer.
These muffins can be made directly in a muffin tin sprayed with extra virgin olive oil spray, or with muffin papers for easier cleanup.
Breakfast Egg Muffins
Makes 12 Servings
Extra-virgin olive oil spray*
1 small shallot, finely diced
1 cup broccoli florets, finely chopped
1/2 cup mushrooms, finely chopped
2 slices cooked turkey bacon, chopped (optional)
8 large eggs, plus 4 egg whites from 4 eggs
1/4 cup unsweetened almond milk
1/4 cup real Parmigiano Reggiano cheese, grated (optional, use the real stuff to avoid preservatives)
1/2 teaspoon fine sea salt and a few spins of freshly ground coarse black pepper
Preheat the oven to 375F°. Line a 12-cup muffin tin with muffin papers or spray the insides of the muffin papers with extra virgin olive oil spray.
In a medium saute pan sprayed with extra virgin olive oil spray (or a small drizzle of extra virgin olive oil), saute the shallot over medium heat for 2 minutes. Add the chopped broccoli and mushrooms (and any other veggies you’re using) and saute until soft, 6-8 more minutes. Add a sprinkle of sea salt and pepper to the pan while the veggies saute.
While the veggies cook, in a medium mixing bowl, whisk the eggs, egg whites, unsweetened almond milk, Parmigiano Reggiano (if using), 1/4 teaspoon sea salt, and a few spins of black pepper until well combined.
Remove the veggies from the heat and mix in the chopped turkey bacon if using. Add about 2-3 tablespoons of the veggie and turkey bacon mixture to each muffin spot. Pour the egg mixture over the veggies about 1/2 of the way up each slot.
Bake for 15-17 minutes until a toothpick is clean out of the middle of an egg cup. The egg muffins will puff up in the oven, then settle back after taken out of the oven. Let cool at least 10 minutes before serving. These little breakfast joys will keep in the refrigerator in an airtight container for up to 3 days.
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