Breakfast, Food, Nutrition Tips

Easy Egg Muffins

Let’s talk eggs!

To eat the yolk or not to eat the yolk…that is the question!

Personally, I’m 100% pro yolk. Egg yolks have a bad reputation for being high in cholesterol but let’s clear things up.

Recent studies have shown little to no link between dietary cholesterol (found in eggs) and high blood cholesterol levels. The real issue with high cholesterol is the consumption of saturated and trans fats.

It’s crazy isn’t it that people don’t even blink an eye before eating a giant slice of pizza or a doughnut but they hear egg yolks and freak out!

The egg yolk actually has some incredible health benefits, for example:

  • Yolks contain 7 vitamins: A, D, E, K, B6, B12 and Folate- Did you know egg yolks are one of the only foods where Vitamin D is found naturally? Source
  • Contains minerals like magnesium, calcium, iron, potassium, sodium, selenium and chromium (more on chromium below)
  • Contains carotenoids (lutein and zeaxanthin) that promote eye health
  • Contain omega-3 and omega-6 fatty acids- The GOOD fats!
  • Helps reduce LDL cholesterol (bad) and raise HDL cholesterol (good)

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Eggs as a whole are one of the healthiest foods we can eat and have too many benefits to list in 1 post. So the health benefit I’m going to focus on today is eggs role in helping with weight loss and maintenance.

One large egg is only about 70 calories and contains 7 grams of protein making them a great breakfast option to keep you satisfied for long periods of time. This will prevent you from snacking on junk throughout the morning and eat a proper portion come lunch time.

What really ties eggs to weight loss/maintenance though is the fact that eggs contain a mineral called chromium which helps balance blood sugar, increase lean body mass, lower body weight and reduce cholesterol. Source. YES PLEASE!

When I was working in weight loss I ALWAYS recommended making these easy egg muffins for breakfast options. The protein and healthy fats in eggs + the addition of veggies makes for the perfect breakfast.

To make these easy egg muffins here’s what you do (full recipe below):

+First chop up your veggies and give them a little saute to release water so your egg muffins don’t get all soggy (I used red pepper and spinach). I also like to warm up my meat of choice to add a little flavor to the veggies (I used deli turkey from Trader Joe’s). Meanwhile, crack a dozen large eggs into a bowl and scramble. Once your veggies and meat are cooked add it into your large bow and mix.

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+Using a measuring cup scoop the egg/veggie/meat mixture into a muffin tray lined with silicone baking cups.

Seriously this part is SO IMPORTANT. Egg muffins will stick terribly to paper liners and unless you want to spend 985745 hours scrubbing your muffin tin without liners you have to invest in these reusable baking cups.

The egg muffins pop right out of them no mess, no issues.

After the mix is all in the baking cups top with a little cheese…yummm!

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+Bake your muffins at 400 for 20 minutes. You’ll know they’re done because they puff up HUGE and you can insert a toothpick and it will come out clean.

They stay puffed up like that for about a minute before flattening out but look so perfect and delicious right?

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+Let your egg muffins cool then remove them from the silicone liners and store in a big Tupperware or I like to put them into individual baggies to just grab for breakfast throughout the week.

These last about a week in the refrigerator and can easily be reheated by microwaving for 1 minute.

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Easy Egg Muffins
Yields 12
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 12 large eggs
  2. 1 tsp olive oil
  3. 8 slices of low sodium deli turkey*
  4. 1 red pepper (diced)*
  5. 6 cups spinach (chopped)*
  6. 1/2 cup pepper jack cheese (shredded)*
  7. salt and pepper to taste
Instructions
  1. Preheat oven to 400
  2. Heat olive oil over medium heat then add chopped red pepper and spinach. Cook until spinach is wilted and some water has been released from the peppers (2-3 mins). Then add in turkey and saute for about a minute to combine the flavors. Set aside.
  3. Crack 12 eggs into a large bowl and mix together. Then add the veggie/meat mix to the eggs, season with desired amount of salt and pepper and combine.
  4. Line a muffin tin with silicone baking liners then using a measuring cup pour egg mixture into each individual muffin section.
  5. Top each with a little bit of cheese then bake for 20 minutes.
  6. Let the egg muffins cool completely then remove from the silicone liners and store in a Tupperware or individually in plastic bags for the week.
Notes
  1. *You can use any combination of meats (bacon, sausage, deli meat), veggies and cheese. Really make these your own!
Live Lean Eat Green - A Healthy Food & Lifestyle Blog http://liveleaneatgreen.com/
 Your Turn,

Do you eat the egg yolk?

Have you tried egg muffins before?

What’s your favorite way to eat eggs?

 

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25 Comments

  • Reply shaniece April 20, 2016 at 6:07 am

    Looks amazing!
    shaniece recently posted…Fierce In Red!!!My Profile

    • Reply Diana Becker April 20, 2016 at 9:54 am

      Thank you! You have to try them for a great post workout breakfast 🙂

  • Reply Amanda @ Exploring Life & Things April 20, 2016 at 8:18 am

    I love these! I’ve made egg muffins once before and I love how you can make a whole bunch and then have them throughout the week. Recently I’ve been loving scrambled eggs mixed with sweet potatoes and avocados. I think I eat it for lunch almost everyday!

    • Reply Diana Becker April 20, 2016 at 9:55 am

      Right? They’re a perfect thing to prep on a Sunday and have ready to go for the week. I’ve put sweet potatoes in these before…OMG so good!

  • Reply rachel @ athletic avocado April 20, 2016 at 10:04 am

    love that these are so easy to make! Perfect grab n go breakfast 🙂
    rachel @ athletic avocado recently posted…Roasted Grapefruit Baklava Breakfast BowlMy Profile

    • Reply Diana Becker April 20, 2016 at 10:06 am

      They’re so easy and the best part is you can customize them with whatever veggies, meat or cheese that you want. Sometimes I do broccoli, bacon and swiss cheese…SO GOOD!

  • Reply Laura @ Sprint 2 the Table April 20, 2016 at 10:35 am

    I used to make these allllll the time. Ned to get back to it. They’re great to make ahead for the week! And I 100% agree with you on the yolk!
    Laura @ Sprint 2 the Table recently posted…My Version of Camping + WIAWMy Profile

    • Reply Diana Becker April 21, 2016 at 1:47 pm

      It’s so strange how we go through breakfast phases isn’t it? I’m so into these and overnight oats right now.

  • Reply Cayanne Marcus @healthyezsweet April 20, 2016 at 1:23 pm

    I used to love making these little egg muffins (I called them cupcakes though haha!) with mini meatball pieces!
    Cayanne Marcus @healthyezsweet recently posted…WIAW + A Recovery Challenge You Didn’t See ComingMy Profile

    • Reply Diana Becker April 21, 2016 at 1:46 pm

      Egg Cupcakes..LOVE IT! My boyfriend would love adding meatballs to these- great idea!

  • Reply Kara April 20, 2016 at 4:05 pm

    I completely agree with you about egg yolks – they’re so good for you! And it makes me so frustrated when I hear people freak out about them. Although I admit that I often do a mixture of yolks with extra whites for the extra protein…

    Also, these look delicious – might need to try them out soon for a new make-ahead breakfast!
    Kara recently posted…Mindfulness versus MeditationMy Profile

    • Reply Diana Becker April 21, 2016 at 1:46 pm

      You should definitely try them for a make-ahead breakfast. They last an entire week in the fridge!

  • Reply Olena @ candies & crunches April 20, 2016 at 6:40 pm

    I’ve been meaning to make this for forever now. I recently made muffin pancakes and totally loved them! Thank you for sharing!

    • Reply Diana Becker April 21, 2016 at 1:45 pm

      Muffin pancakes? Do you have a recipe on your blog? I’d love to try those!

  • Reply Kristy @ Southern In Law April 20, 2016 at 6:43 pm

    Egg bakes are one of my go-to quick and easy lunch options. Yolks are always a must. Sometimes I’ll use a mix of whole eggs and egg whites if I have a carton of egg whites open, but I never eat just egg whites on their own. Bleh!
    Kristy @ Southern In Law recently posted…Recipe: Banana Energy Bars (Vegan & Grain Free!)My Profile

    • Reply Diana Becker April 21, 2016 at 1:44 pm

      I can’t eat plain egg whites either…there’s 0 flavor. No thanks!

  • Reply Perri April 22, 2016 at 8:47 am

    YUM! Def. trying this weekend. Thank you!!

    • Reply Diana Becker April 22, 2016 at 9:58 am

      Enjoy and let me know how you like them 🙂

  • Reply Luci April 22, 2016 at 9:32 am

    These are gorgeous and perfect for brunch! I LOVE the flavor combination!

    http://www.lucismorsels.com Luci’s Morsels | fashion. food. frivolity

    • Reply Diana Becker April 22, 2016 at 9:59 am

      Thank you so much! Kind of a spicy southwestern vibe? I also love doing broccoli, bacon and swiss cheese…SO GOOD!

  • Reply Chrissa - Physical Kitchness April 22, 2016 at 10:40 am

    SOOOO colorful and nummy!!! I love egg cups – they make a great breakfast on the go. This is a kick butt recipe!
    Chrissa – Physical Kitchness recently posted…Lemon Rosemary Flaxseed CrackersMy Profile

    • Reply Diana Becker April 22, 2016 at 1:36 pm

      Thank you so much! They really are the best healthy on the go breakfast!

  • Reply Liz @ The Clean Eating Couple April 22, 2016 at 11:11 am

    YUM! Love making muffins with all the leftover veggies that we have around the house! These look great

    • Reply Diana Becker April 22, 2016 at 1:37 pm

      YES! I always call these my clean out the kitchen muffins. You can really throw whatever you want in them.

  • Reply 30 (Healthy!) Grab & Go Breakfasts - Byte Sized Nutrition August 22, 2016 at 6:58 am

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