Find yourself in a rush in the morning? This little fluffy “muffins” are great for a quick, grab and go, high protein breakfast or a wonderful snack any time of the day. Try cooking these on a Sunday and use them throughout the rest of the week. Cooked prroteins, such as eggs, can stay safe in the refrigerator for about 3-4 days.
Energy Boosting Egg Muffins
½ cup skim or 1% milk
¼ teaspoon (tsp) salt
1/8 tsp pepper
1 cup low-fat or fat free shredded Cheddar cheese (4 ounces)
½ cup chopped zucchini
¼ cup chopped red bell pepper
¼ cup chopped green bell pepper
2 tablespoons chopped red onion
Preheat oven to 350 degrees Fahrenheit.
Beat eggs, milk, salt and pepper in medium bowl until blended. Add cheese, zucchini, bell pepper and onion; mix well.
Spoon evenly into 12 lightly sprayed muffin cups, about ¼ cup each.
Bake until just set, 20–22 minutes. Cool on rack 5 minutes. Remove from cups and serve warm. Makes 12 mini egg muffins.
Nutrition facts per serving (2 mini muffins): 110 calories; 7 grams g fat; 296 mg sodium; 3 g carbohydrate; 12 g protein
Makes about 12 total muffins.
The best thing about this recipe is that you can alter it however you like. Use whatever leftover vegetables that you have. Try spinach and some feta cheese for a different spin. Dice up some Canadian Bacon (which is a lean protein!) for a flavor and protein boost without excess calories. If you are watching your cholesterol you can certainly substitute egg whites. Keep in mind that 2 egg whites = 1 whole egg.