If you’re looking for a healthy and easy recipe to support your weight loss goals, try our delicious egg muffins. Packed with protein and made with eggs, veggies, and even meat, these mini frittatas are a perfect breakfast option. Plus, they’re low in calories and completely customizable to your liking!
One of the biggest health benefits of egg muffins is their high protein content. Protein is essential for weight loss as it helps to keep you feeling full and satisfied, which can prevent overeating and snacking on unhealthy foods. A serving of two egg muffins can provide up to 12 grams of protein, which is almost 25% of the recommended daily intake for an adult.
Egg muffins are also low in calories, making them a great option for those trying to lose weight. Two egg muffins typically contain around 150 calories, which is a fraction of the calories found in many traditional breakfast options like pancakes, waffles, or a bagel with cream cheese.
Additionally, egg muffins are a great way to get more vegetables into your diet. You can add any vegetables you like, such as spinach, bell peppers, mushrooms, and tomatoes. Vegetables are low in calories and high in fiber, which can help you feel full and satisfied. They also provide a variety of essential vitamins and minerals that are important for overall health.
Healthy Egg Muffins
These egg muffins are great as a “breakfast on the go” option which you can prepare in advance. It provides a healthy protein rich meal with lots of veggies for sustained energy. They are also great for lunch, together with a salad.
1 Tbsp coconut oil
½ yellow onion, chopped
2 cloves garlic, minced
½ zucchini, shredded
½ cup of mushroom
1 red bell pepper, chopped
8 large cage-free eggs
2 cups arugula or spinach, roughly chopped
¼ cup shredded Parmesan cheese (if on a dairy free diet replace with nutritional yeast or omit)
Salt and pepper, to taste
1 TSP Italian herbs, to taste
You can replace one of the vegetables with other options such as spinach, broccoli, tomatoes etc. or small cut fish, prawns, chicken or minced meat or ¼ cup of nuts or seeds
Preheat oven to 375 degrees F. Coat a muffin tin with oil and set aside.
In a large skillet on medium heat, drizzle coconut oil and sauté onion and garlic for about 4 minutes until tender and fragrant. Add in other vegetables, cooking an additional 2 minutes. Fill each muffin tin about ⅔ full with veggie mixture.
In a large bowl, whisk together eggs, arugula, cheese (or yeast) and salt/pepper/herbs and fill each muffin tin evenly, being careful not to over-fill.
Bake muffins for about 20 minutes, until they’ve risen and are slightly browned.
Store in a container for a few days in the fridge or freeze and defrost as needed. Can be eaten hot (microwave or heat in the oven until hot) or cold. Enjoy!
Another advantage of egg muffins is that they are easy to make and can be stored in the fridge or freezer for a quick and easy breakfast or snack option. They are also portable, making them great for on-the-go breakfast or lunch.
In conclusion, egg muffins are a delicious and nutritious option that can help with weight loss. They are high in protein, low in calories and can be made with a variety of vegetables, making them a perfect option for a healthy breakfast or snack. With their convenience and versatility, egg muffins are a great way to start your day and meet your weight loss goals.
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