Healthy egg muffins!! Hurrah!
I’m very egg-cited to share with you a very egg-celent breakfast, snack or lunch that won’t force you to get you up so early. Let’s talk about eggs.
Eggs by nature are a simple but very versatile ingredient. Fun fact, it’s so versatile that Spanish used egg whites for building churches in the Philippines because it’s really a good binder for cement. As for the egg yolk, it was used by Filipinos for desserts. As you know, since it has a really great binder component it is used in many deserts. I can’t even count the many ways we use eggs everyday.
But have you ever asked yourself what’s in an egg?
Eggs are a great source of protein and there is a plethora of protein in egg whites. Egg whites also have vitamin B2 and it has lower amounts of fat than the yolk. Eggs in general are a rich source of selenium, B6, B12, and minerals such as copper, iron, and zinc.
Egg yolk on the other hand contains more calories and fat. They are a great source of fat soluble vitamins A, D, E, and K. Additionally, it is highly recommended by Obs-gyns for pregnant women, since it contains choline, a vitamin that helps babies brain and spine development. Remember I told you that it’s a good emulsifier? It contains lecithin, a compound that is used in recipes such as mayonnaise or hollandaise.
One of my favorite dishes are egg muffins.
They can be prepared in advance.
You can heat them up easily or eat cold.
They make an egg-cellent breakfast, snack and lunch.
You even can combine them with other dishes such as salad.
They allow you to use rests of vegetables
You could even use them with fruits as a sweet and healthy snack
Healthy Egg Muffin Recipe
These healthy egg muffins are great as a “breakfast on the go” or a snack 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.
Let me show you how to prepare them
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 healthy egg muffin tin evenly, being careful not to over-fill.
Bake the healthy egg 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!
Have an egg-celent day ahead 🙂
Like what you are reading?
Get more healthy recipes and time-saving meal planning ideas here!