Clean and Jerk OT90 3-3-3-2-2-2-1-1-1 Build from 60%
5 rounds, for reps 1 Min at each station Row Assault Bike Double Under Rest
Egg muffins are the perfect make-ahead breakfast or snack and are loaded with veggies and protein. While I enjoy cooking, I don't love cleaning up after messy recipes. I have create a perfect formula to make egg muffins with the least possible dishes and overall mess! It involves pouring egg whites right into the muffin tin alongside your favorite veggies and add-ins!
There are three considerations when customizing your egg muffins.
1. Protein:
Decide if you want to use egg whites, whole eggs, or a combination of the two. I tend to choose egg whites as I prefer to add cheese to my recipe for fats! I also like that one container of egg whites is enough for the entire recipe and increases the total protein content of each muffin. I simply add the veggies to my muffin tin and pour one carton of egg whites stright from the carton into each muffin cup - this saves a bowl and skips the whisking step. I know, I am the queen of lazy!
Egg white version = one 500g carton of egg whites
Egg whites + whole egg version = 1/2 carton of egg whites (about 1 cup) + 4 whole eggs
Whole egg version = 12 whole eggs
You can add additional protein to the recipe like lean sausage, ham, or bacon. I have made the recipe by chopping lean sausage and sauteing it alongside my veggies!
2. Veggies:
You can customize the flavour by adding the veggies of your choice. Chop your veggies into small pieces and saute them to remove excess water that would otherwise cause a "water-y" egg muffin. My favorite veggies include:
Spinach
Peppers
Mushrooms
Onions
3. Fats:
Remember - fat adds flavour! This is where customizing the recipe is fun - you get to decide how you want to obtain fat for the flavour you will enjoy the most. If you choose whole eggs for the recipe, you will naturally by adding fats from the yolk. You can also add fats from ingredients like cheese, bacon or sausage, olives, or cooking oil to saute the veggies. I tend to choose cheese for my fats as I love the flavour!
I love Mediterranean flavours. This Greek Egg Muffin was inspired by my Mediterranean Turkey Burger recipe which is one of my all-time favorite Vitality recipes!
Greek Egg Muffins
Ingredients:
3 cups spinach, roughly chopped
1 bell pepper (150g), finely chopped
10 kalamata olives (30g), pitted and chopped
1 carton egg whites (500g)
1/2 cup feta (60g), crumbled
Directions:
Spritz a frying pan with non-stick cooking spray. Saute the spinach, peppers, and olives until the spinach wilts and the peppers are translucent. Three cups of spinach will look like too much but it will wilt considerably when heated.
Divide the sauteed veggies evenly into the 12 muffin cups
Pour the egg whites over top of the veggies. Fill to 3/4 full. Note: I pour the egg whites straight from the carton - quick and simple!
Evenly top the 12 egg muffins with feta cheese
Cook for 25-30 minutes at 350F.
Let cool completely before removing from the muffin tin.
Search "Vitality Nutrition Greek Egg Muffins" to add this recipe to your MyFitnessPal diary.
If you liked this recipe, you may also like a previously posted recipe: Spinach, Ricotta, and Carmelized Onion Egg Bakes.
Yields: 12 Servings
Nutrition Facts
Calories: 48
Carbohydrates: 2g
Fibre: <1g
Protein: 5g
Fat: 2g
Common Questions:
Can you freeze the egg muffins?
Yes! These actually freeze really well. Let them cool completely before placing them into sealed airtight containers.
How do you reheat the egg muffins?
Pop them in the microwave for about 30 seconds or until warm. If you’re cooking from frozen, you may need additional time in the microwave. They are perfect if you don't love eating breakfast first thing, but want a healthy option on-the-go!
What is the point of an egg muffin?
It’s quick, it’s loaded with protein and vegetables, it’s portable, and it’s already portioned out! These muffin cups have less than 50 calories per muffin, so eat up and serve with some toast, your morning coffee, yogurt, etc. You could even sandwich the egg muffins between a thin bun or English muffin for a quick post-workout meal!
