Have you thought about making eggs the star of your muffin instead of heavy flours and sugars? Muffins are so versatile – they can be enjoyed with breakfast, as a snack or a post-meal tasty treat. However, most muffins that are store-bought, at cafes and delis and even the muffins you mother has made for you are far from healthy. Traditional muffin recipes are high in simple carbohydrates, white flours and refined sugars, and unhealthy fats in the form of vegetable oils such as canola or peanut. Not only do these contribute to a heavier waistline, but they increase the risk of diseases such as diabetes and heart disease.
Egg muffins are flour-free; low-carb, high-protein treats that also serve up a dose of nutrient-rich vegetables. What’s more – they are easy to make, only take a few minutes of preparation and require no fancy ingredients – just eggs and vegetables, unless you want to get fancier and add some cheese for sharpness.
Eggs are high in protein and a source of healthy fats, not to mention the nutrient-rich egg yolks containing iron, choline and carotenoids for good eye health. If you’re worried about cholesterol consumption, the Mayo clinic suggests eating 4 eggs a week is acceptable. Alternatively, if you are minimizing overall fat intake, you could use the egg whites, eliminating the fatty yolks.
This recipe calls for chopped bell peppers, mushrooms and shredded kale. However, feel free to change it up according to whatever veggies you might have on hand. Shredded carrots, chopped asparagus and diced tomatoes would also work well.
12 eggs, or 1-1/2 cups of egg whites
*you could also use 6 eggs and ¾ cup of egg whites
~ ½ – ¾ cup Chopped veggies, red bell peppers and mushrooms, shredded kale (use more or less depending on how veggie-fied you make to make them!)
Coconut oil, for baking
Optional: shredded Parmesan or feta cheese
1) Pre-heat oven to 350 degrees F.
2) Crack eggs (or pour egg whites) into a large bowl.
3) Chop up veggies into fine, small pieces or use a food processor.
4) Add veggies to the eggs and mix thoroughly.
5) Grease a 12-cup muffin tray with coconut oil.
6) Pour egg-veggie mixture into muffin tray and place tray in oven.
7) Bake for ~10 minutes or until muffins are bubbling up and slightly golden around edges.
8) Let cool. Enjoy or pack away for snacks for the week!