On-The-Go Egg Muffins

For most people, weekday mornings are a busy time of day—whether you are hitting the gym before work, or getting your kids ready for school, or you just really enjoy those extra 15 minutes of sleep and are rushing out the door. All of these things leave little time to prepare a wholesome, satisfying breakfast to kick start the day. Thus, making these savory & satisfying egg muffins the perfect grab and go breakfast for these busy mornings. So before you go hitting up the drive through, check out these three simple recipes and set yourself up for success in the morning!

Spinach, Feta & Sun-Dried Tomato (gluten-free vegetarian)

 

Ingredients:

  • 2 eggs
  • ½ cup egg whites
  • 4 tbsp julienne-cut sun-dried tomatoes (not in oil)
  • 4 tbsp fat-free feta cheese, crumbled
  • 1 tsp Italian seasoning

Nutrition: (makes 4 egg muffins)

  • Calories (per muffin): 76
  • Carbs: 5.7g
  • Protein: 7.3g
  • Fat 2.5g

Ham, Broccoli & Cheddar (gluten-free)

 

Ingredients:

  • 2 eggs
  • ½ cup egg whites
  • 4 tbsp 2% shredded cheddar cheese
  • 4 slices deli ham
  • 2 oz broccoli florets, chopped
  • Cooking spray

Nutrition: (makes 4 egg muffins)

  • Calories (per muffin): 90
  • Carbs: 1.7g
  • Protein: 10.7g
  • Fat 4.5g

Asparagus & Mushroom (dairy-free, gluten-free, vegetarian)

 

Ingredients:

  • 2 eggs
  • ½ cup egg whites
  • 2 oz baby bella mushrooms, chopped
  • 2 oz asparagus, chopped
  • Cooking spray

Nutrition: (makes 4 egg muffins)

  • Calories (per muffin): 55
  • Carbs: 1.5g
  • Protein: 6.8g
  • Fat: 2.5g

Directions:

1) Preheat oven to 375F. Coat a 12 muffin pan with cooking spray.

2) In four of the muffin tins, line with a slice of deli ham.

3) In a large bowl, whisk together eggs + egg whites.

4) Pour egg mixture into prepared muffin cups, filling each cup about ¾ of the way.

5) Sprinkle 4 muffins with feta cheese, sundried tomatoes, Italian seasoning and spinach.

6) Sprinkle the ham-lined muffins with broccoli florets and cheddar cheese.

7) Sprinkle the remaining 4 muffins with asparagus and mushrooms. You may opt to sprinkle black pepper + sea salt over top each muffin as well.

8) Bake for 15-18 minutes.

9) Cool in pan for 5 minutes, and then remove gently with a spatula or knife. Keep in the fridge for the week, and microwave for 30-45 seconds when ready to eat.

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