Breakfast is the most important meal of the day. It is important to fuel your body to keep your brain sharp, metabolism at its highest, and feed your cells the vitamins and minerals it needs to function properly. Add these great vegetables high in antioxidants to your egg muffins for a well-balanced and delicious breakfast or snack.
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Calories: 48 calories each
Protein: 3.7g each
1 tablespoon extra virgin olive oil
4 whole eggs
4 egg whites
2 cups baby spinach – roughly chopped (measured/packed before chopping
1 cup red pepper (measured after chopping
1 cup green pepper (measured after chopping
1 cup yellow onion (measured after chopping
1 cup mushrooms (measured before chopping
2 cloves garlic, minced
Salt, to taste
Hot sauce, optional for drizzling on top!
1. Start by chopping some veggies: red pepper, green pepper, yellow onion, mushrooms, and baby spinach. Mince garlic and crack eggs. I use 4 whole eggs and 4 egg whites. Whisk the eggs together in a large four cup measuring cup and set aside. (I like whisking the eggs in the measuring cup, because it makes pouring the mixture into the muffin tin easier later on.)
2. Now, heat a non-stick pan over medium heat. Once hot, add in olive oil. Then add in the red pepper, green pepper, yellow onion, and a pinch of salt. Sautee for about 5-7 minutes, or until the peppers are tender. Add in spinach and mushrooms and cook for another 2 minutes. In the last 30 seconds, add in minced garlic.
3. Pour the cooked veggies into the whisked eggs. Stir to combine. Optional: add in hot sauce.
4. Preheat the oven to 350 degrees F and grease a muffin pan with cooking spray.
5. Pour the egg/veggie mixture evenly into the muffin pan. You will have enough for all 12 muffin slots.
6. Bake for about 15 minutes, or until the tops are firm to the touch or if an inserted toothpick comes out clean.
7. Let cool in the pan for a few minutes, before removing. Serve immediately, or allow cooling to finish on a cooling rack. Store in an airtight container in the fridge for no longer than 4 days. You can, however, store these individually in the freezer. To thaw, remove from the freezer the night before and store in the refrigerator. Then just pop it in the microwave in the morning until warm.