Breakfast Egg Muffins
These protein-packed breakfast egg muffins are loaded with cheese and veggies for great flavor! To make this vegetarian omit the sausage.
Yield: 6 people
Calories: 140kcal
Equipment
- 12 cups non-stick muffin pan
- 1 large mixing bowl
Materials
- 32 oz Egg Beaters or similar easy pour eggs
- Pam or similar cooking spray or use silicone muffin cups
- 1 tbsp olive oil
- 1 onion chopped
- 1 red pepper chopped green, yellow, orange peppers all work well
- ½ cup chopped mushrooms optional
- 1 tsp chopped garlic
- 6-8 Asparagus spears chopped into 1” pieces
- 16 oz Frozen spinach bag thawed and drained of liquid
- 6 pre-cooked breakfast sausage links turkey sausage is the healthiest.
- 8 oz shredded low/reduced-fat cheese package your choice
- Salt & Pepper to taste
Instructions
Prepare the muffin filling
- Preheat the oven to 375 degrees.
- Thaw the frozen spinach. You can put the bag in the microwave for 2 minutes, then place it in a colander and drain as much liquid as possible. Squeeze with your hands as needed
- Cut each pre-cooked sausage link in half lengthwise and chop into small pieces
- Heat the olive oil in a skillet on medium heat
- Add the chopped onions, peppers, and sausage.
- Sauté for about 5 minutes, until the onions begin to sweat.
- Add the mushrooms and garlic, and cook for 2 minutes
- Add the chopped asparagus and cook for 1 minute
- In a large mixing bowl, add the sautéed veggies, sausage, egg beaters, salt & pepper
- Add about 1/3 of the cheese to the bowl
- Add the drained spinach and mix thoroughly with a large spoon.
To Make the Muffins
- Spray the muffin tins with Pam or another cooking spray
- Divide the mixture evenly among the muffin tins.
- Do not fill to the top of the muffin tins. Fill about 2/3 full.
- Using your hand, top each egg muffin with cheese.
- Bake for 20 minutes or until eggs are set.
- They will puff up while cooking but deflate as they cool
- Serve immediately or store in the refrigerator until ready to eat.
- Egg Muffins can be heated in the microwave if not served right away. They should be served hot.
- Freeze the rest in a plastic freezer bag. Microwave frozen muffins for 1.5-2 minutes
Video
Notes
• Cooked muffins will keep fine for a couple of days in the fridge. After that, freeze them.
• You can get at least 18 egg muffins out of a 32 oz Egg beaters carton.
• Use any combination of veggies, cheese, and meat products.
• You can always use real eggs and augment them with egg beaters. But since this is “Cooking Secrets for Men”, we’ll stick with the easiest way possible.
• You can get at least 18 egg muffins out of a 32 oz Egg beaters carton.
• Use any combination of veggies, cheese, and meat products.
• You can always use real eggs and augment them with egg beaters. But since this is “Cooking Secrets for Men”, we’ll stick with the easiest way possible.
Nutrition
Serving: 2muffins | Calories: 140kcal | Carbohydrates: 4g | Protein: 13g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 330mg | Sodium: 200mg | Potassium: 54mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1975IU | Vitamin C: 10mg | Calcium: 40mg | Iron: 0.8mg