Mini Egg Muffins

GF V DF NF SF Apr 7, 2024

Recipe Nutrition Comment Print
Share on:

These egg muffins are a great way to prep some breakfast ahead of time and eat on the go. Saute whatever vegetables you like (I went with spinach, pepper, and onion), mix with eggs, and bake. Each serving is 1 egg's worth; 6 mini muffins or 3 regular sized muffins

- 4 oz (113 g) Frozen spinach, thawed
- 1 medium (120 g) Bell pepper
- 1 medium (110 g) Onion
- 1/2 tbsp (7.5 g) Extra virgin olive oil
- 1/4 tsp (1.5 g) Salt
- 2 tsp (6 g) Paprika
- 1 tsp (3 g) Chili powder
- 1 tsp (4 g) Lemon pepper
- 1 tsp (3 g) Garlic powder
- 1 tsp (3 g) Onion powder
- 1/2 tsp (1.5 g) Black pepper, ground
- 1 tbsp (15 g) Hot sauce
- 4 large (201 g) Egg

1. Preheat your oven to 350F, and heat a large pan over medium heat. Cut your peppers and onions into a small dice. Add vegetables to the pan with oil and salt. Cover, and cook until the peppers have softened and the onions turn translucent

2. Season to taste with whatever you like. I went with paprika, chili powder, lemon pepper, garlic, onion, black pepper, and hot sauce

3. Crack your eggs into a large bowl, and mix with the vegetables. Liberally grease a muffin tin, and evenly divide your batter. This recipe makes 24 mini muffins or 12 regular sized muffins

4. Bake at 350F for about 15 minutes for mini muffins, or about 20 minutes for regular sized muffins. Let cool in the pan for 5 minutes before transferring to a wire rack and serving. Optionally, top with shredded cheese and serve with salsa

https://www.poormanprotein.com/recipes/egg-muffins

Description

These egg muffins are a great way to prep some breakfast ahead of time and eat on the go. Saute whatever vegetables you like (I went with spinach, pepper, and onion), mix with eggs, and bake. Each serving is 1 egg's worth; 6 mini muffins or 3 regular sized muffins

Time

Prep Time:

10 minutes

Cook Time:

25 minutes

Total Time:

35 minutes

Cost

Total Cost:

Cost per Serving:

$0.68

Ingredients

Serving(s)

4 oz Frozen spinach, thawed
1 medium Bell pepper
1 medium Onion
1/2 tbsp Extra virgin olive oil
1/4 tsp Salt
2 tsp Paprika
1 tsp Chili powder
1 tsp Lemon pepper
1 tsp Garlic powder
1 tsp Onion powder
1/2 tsp Black pepper, ground
1 tbsp Hot sauce
4 large Egg

Instructions

Cook Mode Off: Prevents screen dimming

Pictures: Shown

1. Preheat your oven to 350F, and heat a large pan over medium heat. Cut your peppers and onions into a small dice. Add vegetables to the pan with oil and salt. Cover, and cook until the peppers have softened and the onions turn translucent
2. Season to taste with whatever you like. I went with paprika, chili powder, lemon pepper, garlic, onion, black pepper, and hot sauce
3. Crack your eggs into a large bowl, and mix with the vegetables. Liberally grease a muffin tin, and evenly divide your batter. This recipe makes 24 mini muffins or 12 regular sized muffins

4. Bake at 350F for about 15 minutes for mini muffins, or about 20 minutes for regular sized muffins. Let cool in the pan for 5 minutes before transferring to a wire rack and serving. Optionally, top with shredded cheese and serve with salsa

Nutrition Facts

------------------------------------------

Servings: 4

Serving Size: 6 mini muffins

Calories: 129

------------------------------------------

Total Fat: 7.5g (10 %)

Saturated Fat: 2.0g (10 %)

Polyunsaturated Fat: 1.4g

Monounsaturated Fat: 3.2g

Cholesterol: 207mg (69 %)

Sodium: 434mg (19 %)

Total Carbohydrate: 8.3g (3 %)

Fiber: 2.8g (10 %)

Net Carbs: 5.5g

Total Sugar: 2.9g

Protein: 8.4g (17 %)

------------------------------------------

Vitamin B12: 0.51mcg (21 %)

Vitamin D: 1.24mcg (6 %)

------------------------------------------

Calcium: 79mg (6 %)

Iron: 2.06mg (11 %)

Magnesium: 39mg (9 %)

Potassium: 331mg (7 %)

------------------------------------------

Glycemic Index

:

23.3

Glycemic Load

:

2.0

This post may contain affiliate links