Healthy Egg Muffins

Posted: September 21, 2011 in diet tips, recipes

Breakfast IS the most important meal of the day, right?
And it is often the meal given the least amount of attention on a busy weekday morning.

Don’t skimp on the am meal friends!  Numerous studies have shown that those who eat a regular, 400 calorie ish breakfast lose more weight and keep it off compared to their breakfast skipping couterparts.
Your body has been fasting all day and you need nutrients (and a big glass of H2O) to get your metabolism back on track.
Ideally, breakfast should be your biggest meal of the day!  Eat breakfast like a King, lunch like a queen, and dinner like a pauper.  

Kyle as the King- Halloween 2009

Morning’s can be crazy so this week I whipped up these baked egg muffins for Kyle to grab on his way out the door.  We have been going smoothie crazy for breakfast lately..which is find…but I wanted a breakfast with less sugar and more biologically available protein.

Enter the baked egg muffin! Bake on Sunday night, portion, and enjoy throughout the week.  They will stay a week in the fridge and can be frozen too.  Microwave and munch!

This batch I made fairly basic.  There’s no limit to the veggies, cheese, and meat you could add. Some of mine turned out “hollow” on the inside.  After I was done with the batter I added extra liquid egg whites and I think that was the culprit.  Stick to the ratios in the recipe for best results.

Creepy hollow egg.

Also I have heard that adding cayenne to eggs is a good thing.  It breaks down the mucus layer in the egg and makes it easier for your body to digest.  So don’t be afraid to “spice it up!”
I used this base recipe I found at Kalyn’s Kitchen.

Baked Egg Muffins:
12 eggs
3 green onions diced small.
Chopped veggies such as blanched broccoli, red pepper, zucchini, mushrooms, etc. (we used diced bell pepper)
Optional: diced Canadian bacon, lean ham, turkey bacon, or crumbled cooked turkey sausage
Optional: 1-2 cups grated low fat cheese

Preheat oven to 375 F. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray.

In the bottom of the muffin cups layer diced meat, if using, vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl with pour spout and beat well. Add 3T of nonfat milk and 1t cayenne pepper. Pour egg into each muffin cup until it is 3/4 full. Stir slightly with a fork. Bake 25-35 minutes until muffins have risen and are slightly browned and set.

Other great breakfast to-go options are smoothies, gluten free protein bars, overnight oats, or oatmeal blobs. (sharing that recipe SOON!)

What’s your favorite fast breakfast option?

Love and scrambles,
Carissa & Kyle

  1. Yum those look really good! I don't know how people can skip breakfast!

  2. Alexis says:

    I love oatmeal blobs on the go. So simple!

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