Egg Muffins

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Egg Muffins

Description:
Egg muffins are savory, protein-packed mini omelets baked in a muffin tin. They’re perfect for meal prep, breakfast on-the-go, or a healthy snack. You can customize them with vegetables, cheese, and meats to suit your taste. These are low-carb, gluten-free, and can easily fit into a balanced diet.

Ingredients (makes 12 muffins)

  • 8 large eggs

  • 1/4 cup milk (dairy or plant-based)

  • 1/2 cup shredded cheese (cheddar, mozzarella, or your choice)

  • 1 small bell pepper, diced

  • 1 small onion, diced

  • 1 cup fresh spinach, chopped

  • 1/2 cup cooked bacon, ham, or sausage (optional)

  • Salt and pepper to taste

  • 1/2 tsp garlic powder (optional)

  • 1/4 tsp paprika (optional)

  • Non-stick cooking spray or muffin liners

Instructions

  1. Preheat Oven: Preheat your oven to 350°F (175°C). Grease a 12-cup muffin tin with non-stick spray or line with muffin liners.

  2. Prepare Ingredients: Dice vegetables and meats, and shred cheese.

  3. Mix Eggs: In a large bowl, whisk together eggs, milk, salt, pepper, garlic powder, and paprika until smooth.

  4. Combine: Add vegetables, meat, and cheese into the egg mixture and stir gently.

  5. Fill Muffin Tin: Pour the mixture evenly into the 12 muffin cups, about 3/4 full.

  6. Bake: Bake for 20–25 minutes, or until a toothpick inserted in the center comes out clean.

  7. Cool: Let cool for 5 minutes before removing from the tin. Serve warm or store for later.

Notes

  • Vegetable Options: Broccoli, mushrooms, zucchini, or cherry tomatoes work well.

  • Cheese: Use any cheese you like; feta or goat cheese adds a tangy flavor.

  • Meal Prep: Store in an airtight container in the fridge for up to 4 days or freeze for up to 2 months.

  • Reheating: Microwave for 30–60 seconds or warm in the oven.

Tips

  • Don’t overfill the muffin cups; eggs expand as they cook.

  • For fluffier muffins, whisk eggs vigorously to incorporate air.

  • Add fresh herbs (parsley, chives, or basil) for extra flavor.

  • Using silicone muffin tins makes removing muffins easier and reduces sticking.

Servings

  • Makes 12 muffins

  • Serving Size: 2 muffins per person

Nutritional Information (per 2 muffins, approx.)

  • Calories: 180 kcal

  • Protein: 13 g

  • Fat: 12 g

  • Carbohydrates: 3 g

  • Fiber: 1 g

  • Sugars: 2 g

  • Sodium: 300 mg (depends on cheese and meat)

Benefits

  • High in Protein: Supports muscle growth and satiety.

  • Low Carb & Gluten-Free: Suitable for keto or low-carb diets.

  • Vegetable Packed: Adds fiber, vitamins, and minerals.

  • Convenient & Portable: Easy meal prep for busy mornings.

Q/A About Egg Muffins

Q: Can I make these vegan?
A: Yes, use chickpea flour or tofu as an egg substitute and plant-based milk.

Q: How long do they last in the fridge?
A: Up to 4 days in an airtight container.

Q: Can I freeze them?
A: Yes! Freeze in a single layer, then transfer to a bag for up to 2 months. Reheat in microwave or oven.

Q: Can I use leftover veggies?
A: Absolutely! Roasted or steamed vegetables work perfectly.

Q: How do I make them fluffier?
A: Whisk eggs thoroughly to incorporate air, and add a splash of milk or cream.

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