Happy Wednesday, everyone! I hope your week is going well, and, if not, at least it’s almost over. Today I thought I’d share my recipe for egg muffins with you. I’ve made egg muffins several times before and several different ways. They’re a great option when you have little time in the morning to cook an omelet—or even eat breakfast—but want something quick, healthy, and filling that you can eat on the go.
When I was working full-time I would make egg muffins at night for the next day to save time in the morning—basically so that I could get a few extra minutes of sleep. Now that I work from home, I still like the idea of having my food ready to eat. And as I mentioned in my previous post, I recently started a new meal plan and training routine which involves fasted cardio. I have a protein shake and yogurt following my fasted cardio session and then have my second meal an hour to an hour and half later—and by that time I’m really hungry. For my second meal, I can have four egg whites, one whole egg, ½ cup of spinach or other vegetable (I use a mix of spinach and peppers), 1/3 cup oatmeal, and a tablespoon of Metamucil (to help keep me full).
Preparing and cooking all of that takes time, so to make things quicker—and avoid breaking from my meal plan—I prep at least two days’ worth of egg muffins in advance so that I can just pop them in the microwave and eat them as I prepare my oatmeal. (Plus, I don’t have to do any dishes and can get right back to work.)
You can make egg muffins any way you like, but I notice that they turn out better and are more enjoyable when at least one whole egg is used rather than only egg whites. (Egg white muffins tend to get a little rubbery in the microwave and have more of a sulfur taste and smell to them.) Since my meal plan allows for one whole egg, that’s the recipe I’m sharing with you today.
Egg Muffins with Spinach and Peppers Recipe
Makes 1 serving (4 muffins)
Ingredients (per serving)
4 egg whites (12 tablespoons or 2/3 cup)
1 large egg
½ cup spinach and diced peppers (I fill the measuring cup ¾ of the way with spinach and top with diced peppers. I use about ½ of a small mini pepper.)
1. Preheat oven to 350°F. Spray four muffin cups of a regular 12-cup muffin pan with cooking spray. (Spray additional cups if making more than one serving.)
2. In a measuring cup or bowl, mix 4 egg whites with large egg. Pour egg mixture into muffin cups, filling them about ¾ of the way to the top.
3. Wash and drain ½ cup of fresh spinach; tear into small pieces.
4. Wash one small mini bell pepper; cut the pepper in half, remove the seeds, and dice half the pepper into small pieces.
5. Fill a ½ cup measuring cup with spinach and diced peppers.
6. Top each egg-filled muffin cup with even amount of spinach and diced peppers.
7. Place muffin pan in oven and bake for 20-25 minutes, or until toothpick inserted into egg muffins comes out clean.
8. Let cool, about 10 minutes. Use a toothpick to separate and remove the egg muffins from the pan.
Storage, Heating, and Prep Tips
Egg muffins can be eaten after cooked or stored in an airtight container in the refrigerator for 2-3 days. If freezing the egg muffins, place the muffins in a Ziploc freezer bag to avoid freezer burn; freeze for up to one month for best taste.
To reheat egg muffins, place muffins on a microwave-safe dish. Microwave for one minute; let stand for 30 seconds, then microwave for an additional 30 – 40 seconds. (This is to prevent the egg muffins from exploding in the microwave.)
When adding the spinach and diced peppers to the eggs, add the spinach first and then add the diced peppers. This will help keep the peppers on top of the spinach so that they don’t sink to the bottom, which will make it easier to remove the eggs muffins from the pan once they’re cooked and cooled.
Have you ever made egg muffins? How do you like to prepare them? Share your tips and recipes in the comments!