Foodie Friday in a Flash #4: Grab-and-Go Egg Muffins
Happy Foodie Friday, and welcome to another edition of Foodie Friday in a Flash, where I bring you 2-3 minute videos highlighting the health benefits of one of my favorite foods, along with a delicious recipe for you to enjoy that food! Today … what are the health benefits of eggs?
As I mention in the video below, eggs have had a rough ride over the past few decades – one moment they’re terrible for you, and the next minute they’re trendy. You’ll have to watch the video to see my entire opinion on eggs, but suffice it to say that I think they’re a nutrient-dense and delicious option to be enjoyed in moderation! (Want more super foods? Check out this post!)
Many people don’t have time to prepare eggs every single morning, but are still looking for healthy, protein-packed breakfast options. I encourage my clients to get in vegetables (even in the morning) along with a balance of macronutrients, but most people won’t do so without a pre-made option that actually tastes good. If this describes you, you’re in luck … my Grab-and-Go Egg Muffins are a great way to get a balanced breakfast that takes less than 5 minutes to prepare in the morning (with a bit of prep time on the weekend). These Grab-and-Go Egg Muffins can be refrigerated (or even frozen) in advance to avoid preparation time, so just heat them up, add some avocado, tomatoes, and a piece of fruit, and you’re ready to go!
Grab-and-Go Egg Muffins
Prep Time: 15
Cook Time: 20
Keywords: bake breakfast gluten-free low-carb soy-free nut-free sugar-free vegetarian eggs vegetables cauliflower
Ingredients (12 muffins)
- 3 eggs
- 1.5 cups egg substitute (See Notes)
- 1 cup broccoli
- 1 cup cauliflower
- 1 medium red bell pepper
- 1/2 tsp. salt
- 1/2 tsp. pepper
- 2 tsp. minced fresh basil (or 1 tsp. dried basil)
- 12 Tbsp. cooked quinoa
Preheat oven to 375 degrees.
Prepare quinoa according to package instructions and set aside.
Steam vegetables (I used a microwaveable steamer, but a microwave-safe dish or stovetop steamer would work well also).
When cool enough to handle, chop vegetables into small pieces.
Spray 12 cups of a muffin tin with olive oil or cooking spray.
Place 1 Tbsp. of cooked quinoa in the bottom of each cup.
Divide chopped veggies into cups.
In a separate bowl, whisk together eggs, egg substitute (if using), salt, pepper, and basil. Pour egg mixture into cups on top of veggies.
Bake for about 20 minutes, or until tops are golden brown and inserted toothpick comes out clean.
Refrigerate for a convenient, grab-and-go breakfast anytime!
1. If you choose, you can use 9 whole eggs instead of 3 eggs + 1.5 cups egg substitute.
2. Feel free to substitute your choice of veggies! Great options include mushrooms, asparagus, zucchini, peas, and more! Be creative!
Each muffin prepared as in these instructions contains 54 calories, 1.5g fat, 4.5g carbs, 5.5g protein.
So tell me in the comments … Do you enjoy eggs? What’s your favorite way to eat eggs?