Savory Breakfast Egg Muffins

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 Savory Breakfast Egg Muffins (Mini Veggie & Cheese Egg Bites)

Description

Savory Egg Muffins are mini baked omelets made in a muffin tin. They’re customizable, low-carb, and naturally gluten-free. You can prep them ahead and reheat during the week.

 Ingredients (12 Muffins / 6 Servings)

  • 6 large eggs

  • ½ cup milk (or heavy cream for richer texture)

  • 1 cup shredded cheese (cheddar, mozzarella, or mix)

  • ½ cup diced bell peppers (red/green)

  • ¼ cup finely chopped onion

  • 2–3 tbsp chopped parsley or green onions

  • ½ tsp salt

  • ¼ tsp black pepper

  • ¼ tsp paprika (optional)

  • Cooking spray or oil for greasing

 Instructions

  1. Preheat oven to 180°C (350°F).

  2. Prepare muffin tin – grease well or line with silicone liners.

  3. Whisk eggs & milk in a bowl until smooth.

  4. Add fillings – stir in cheese, vegetables, herbs, and seasoning.

  5. Fill muffin cups about ¾ full (they puff while baking).

  6. Bake 18–22 minutes until centers are set.

  7. Cool 5 minutes before removing.

Servings

  • Makes 12 egg muffins

  • Serving size: 2 muffins per person

  • Serves: 6 people

 Tips for Best Results

✔ Don’t overfill cups (prevents spilling).
✔ Use silicone liners for easy removal.
✔ For extra fluffiness, add ½ tsp baking powder.
✔ Let them rest before removing (they deflate slightly — normal).
✔ Add cooked meats only (never raw).

 Variations

  • 🥓 Add cooked bacon or sausage

  • 🥬 Add spinach or mushrooms (sauté first)

  • 🌶 Make spicy with jalapeños

  • 🥑 Add feta and olives for Mediterranean flavor

 Storage

  • Refrigerate: up to 4 days

  • Freeze: up to 2 months

  • Reheat: 20–30 seconds in microwave

 Nutritional Info (Per 2 Muffins – Approx.)

  • Calories: 180–220 kcal

  • Protein: 14–16g

  • Fat: 14g

  • Carbohydrates: 3–5g

  • Fiber: 0.5g

  • Sugar: 1–2g

(Values vary depending on cheese and milk used.)

 Health Benefits

✅ High in protein (supports muscle & satiety)
✅ Low in carbs (great for low-carb diets)
✅ Good source of calcium
✅ Rich in vitamins A, B12, and choline
✅ Helps keep you full longer

 Q & A

Q: Why did my egg muffins sink?
A: Eggs naturally deflate after baking — totally normal!

Q: Can I make them dairy-free?
A: Yes! Use dairy-free milk and skip cheese or use plant-based cheese.

Q: Can I make them ahead?
A: Absolutely — they’re perfect for meal prep.

Q: How do I know they’re done?
A: Centers should be firm and not jiggly.

Q: Can I use egg whites only?
A: Yes — replace 6 eggs with about 1½ cups egg whites.

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