Sometimes you just want (or need) a quick on-the-go breakfast. Make a dozen of these vegetable packed egg muffins and you are ready for the week. They can be refrigerated for 3-4 days or freeze and reheat them in the microwave for a ready-made breakfast. We’ve found that they are also awesome made in advance for visiting house guests where we often will add crumbled bacon or turkey sausage in the mix. If you want to cut back on the fat and calories while increasing protein, substitute 2 egg whites for 1 of the eggs in each serving*.
Serves 6 (2 egg muffins/serving)
- 12 large eggs (*or 6 large eggs and 12 egg whites)
- 2 tablespoons skim milk
- ¼ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- 1 tablespoon chopped fresh herbs or 1 teaspoon dried (basil or oregano or thyme) – OPTIONAL. Note: If you prefer to try with multiple herbs, then add the herbs with the vegetables step.
- 1 cup chopped green vegetable (broccoli, asparagus, baby spinach, scallions, green chiles, etc or a combination of these)
- ½ cup chopped red vegetable (tomatoes [fresh or sun-dried] or red pepper [fresh or roasted] or a combination of these)
- ¼ cup cheese (crumbled feta, shredded cheddar or mozzarella cheese)
Place cooking rack in center of over. Preheat oven to 425 degrees F.
Spray 12-count regular (not mini) muffin pan with non-stick spray (this step is very important).
Whisk eggs, milk, salt and pepper (and herbs if using) together in a large bowl or a large 4 cup measuring cup (the spout on the measuring cup actually makes pouring MUCH easier).
Add 2 tablespoons TOTAL of vegetable mixture (a combination of the green and red) to each muffin. Some of our favorite combinations are:
- Spinach, sun-dried tomato, oregano, feta
- Asparagus, scallion, tomato, thyme, feta
- Broccoli, tomato, basil, cheddar
Pour whisked egg mixture in to each muffin, being careful to leave at least ¼ – ½ inch unfilled (if you fill to the top it WILL overflow and spill in your oven)! Top each muffin with 1 teaspoon of desired cheese.
Place muffin pan on the center rack of the preheated oven. Bake for 20 minutes or until muffins are light brown and eggs are done when tested with a toothpick that comes out clean. They will be very puffy initially out of the oven but will quickly deflate. Let muffins cool for 5 minutes in pan. Run a knife around the edges of any muffins that appear stuck (usually at the top rims). Remove muffins from pan to a cooling rack. Cool completely and store in the refrigerator (3-4 days) or freezer.
Nutritional Info/2 Egg Muffin Serving: Calories 177, Fat 12 g, Protein 15 g, Carbs 3 g (based on broccoli, tomato, cheddar combination)
21 Day Fix Container Equivalents/Serving: 1 Red, 0.5 Green, 0.5 Blue