Recipe: Healthy Egg Muffin Cups

These are a great way to add protein to breakfast or a snack, and can be prepared in bulk for easy eating throughout a busy week.

Quick breakfast and snack options are probably the most requested recipes from clients. These Healthy Egg Muffin cups are a great way to add protein to breakfast or a snack, and can be prepared in bulk for easy eating throughout a busy week. Customize with veggies and seasoning of choice, add in a lean protein, like Canadian bacon, for a heartier option or top with a sprinkle of cheese. Make them your own and combine with a carb of choice for a balanced meal or snack!

Healthy Egg Muffin Cups

By: Show Me the Yummy

Ingredients:

• 1 Tbsp olive oil

• 1 cup red pepper, chopped

• 1 cup green pepper, chopped

• 1 cup yellow onion, chopped

• 2 cups baby spinach, roughly chopped
  

• 1 cup mushrooms, chopped

• 2 cloves garlic, minced

• salt to taste

• 4 whole eggs

• 4 egg whites

• hot sauce (optional)

Directions:

1. Preheat oven to 350 degrees F. Grease a standard non stick 12-slot muffin pan with cooking spray and set aside.

2. Heat a large non stick skillet over medium heat. Once hot, add in oil, red pepper, green pepper, and onion. Sauté 5-7 minutes, or until peppers are tender.

3. Add in spinach and mushrooms and cook for an additional 2 minutes. In the last 30 seconds, add in minced garlic.

4. Season with salt and remove from heat.

5. Crack eggs/egg whites into a large 4 cup measuring cup and whisk together.

6. Stir in cooked veggies.

7. Pour the egg/veggie mixture evenly into the prepared muffin pan.

8. Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked. Cool slightly and serve immediately!

9. Leftovers can be stored in an airtight container in the fridge for about 4 days. These may also be frozen. To reheat, pop them in the microwave until warm.

Makes 12 servings (1 muffin)

1 serving = 50 calories, 4g protein, 4g carbohydrates, 2g fat, 47 mg sodium