Eggs are one of the most nutritious foods you can have for breakfast (or any meal/ snack). Egg whites are packed with protein (7g per egg), and the protein in egg whites is the highest biological value protein - meaning your body can absorb and utilize it better than any other protein source! Egg yolks are rich in nutrients, including vitamin D and choline. The cholesterol in egg yolks does NOT raise your cholesterol (saturated fat, not cholesterol from food, is what raises your blood cholesterol) - so go ahead and enjoy your yellows!
However, on busy mornings when you're rushing to work and need a quick breakfast, eggs may take too much time to cook. Egg muffins are the perfect solution! Each "muffin" is loaded with eggs, animal protein, and vegetables. It's super easy to make a tin of 12 muffins when you have time, save them, and reheat for a protein-rich, nutritious breakfast. You can even wrap individual muffins in foil and bring them to work! Remember that you want at least 20 grams of protein every time you eat for optimal fullness, blood sugar stabilization, and muscle building, so be sure to have 3-4 egg muffins at a time.
6 Egg Whites
1/4 C red onion, diced
1/2 C fresh mushrooms, diced
1/2 C spinach, chopped
1/2 C low fat mozzarella cheese
Two mini bell peppers
1/2 cup of cooked white-meat turkey or ham
Pepper to taste.
*Any veggies that you have on hand would work as a substitute if you don't have some of the above listed ingredients.*
1. Mix vegetables and turkey/ ham in bowl.
2. Whisk eggs and egg whites in a separate bowl.
3. Add vegetable and turkey/ham mix to the eggs.
4.Spray 12 muffin tin with 0 calorie cooking spray.
5. Fill each muffin cup with the egg-vegetable mixture until it is 3/4 full.
6. Bake for about 25 minutes at 350 degrees.
7. Makes 12 muffins. Have 3 egg muffins at a time to get your 20 grams of protein in!
These egg muffins can be eaten immediately or saved for a future breakfast/ snack. If saving them for a couple days, cover each one individually and refrigerate. If storing for longer periods, cover each individually and freeze.
To reheat your egg muffins, microwave them for 2 minutes or heat them in the oven for 20 minutes at 350 degrees.