Egg Muffins
These Egg Muffins (aka frittata muffins) are high protein, nutrient-dense, easy to prepare, and ridiculously versatile. They’re perfect as a freezer-friendly meal prep light breakfast or snack.
Servings: 12 muffins
Calories: 97kcal
Ingredients
- 9 eggs large
- 1 cup cooked quinoa
- 2 handfuls spinach coarsely chopped
- 1/2 cup sun dried tomatoes packed in oil/water drained & chopped
- 1/4 cup feta cheese crumbled
- 3 tbsp ground flaxseed or chia seeds
- 1 tbsp onion or garlic powder
- 1/2 tsp salt
- Ground black pepper to taste
Instructions
- Preheat oven to 350 degrees F and place unbleached muffin liners into a 12 muffin tin.
- In a large mixing bowl, whisk the eggs. Add cooked quinoa, spinach, sun dried tomatoes, feta cheese, ground flaxseed, onion powder, salt and pepper; stir to combine.
- Divide mixture evenly between 12 muffin tin openings and bake for 20 minutes.
- Remove from the oven and let cool for about 10 minutes. Serve hot or cold.
Notes
- Store: Refrigerate in an airtight container for up to 5 days. Reheat in the microwave in 20-second intervals, until warmed.
- Freeze: Allow the muffins to cool completely, then place in a gallon-sized resealable bag (squeezing out the extra air) and freeze for 3 months. Thaw in the fridge overnight and then reheat as in the step above.
- Eggs: Use 9 whole large eggs or 1.5 cups egg whites + 3 large eggs. You could also try the recipe with all egg whites (1 egg = ¼ cup whites), but I find that they tend to be a little spongey.
- Protein (I'll usually add pre-cooked/par-cooked): Bacon, shredded chicken, ground turkey or beef, breakfast sausage, etc.
- Vegetables: Tomatoes (remove juicy seedy flesh)/, mushrooms, peppers, zucchini, broccoli, or cauliflower (riced), carrot, leek, potato, etc. Try to avoid vegetables that are too wet or take too long to cook. Olives (black or green) could also be an excellent addition to this flavor combination.
- To prevent the egg muffins from sticking: You should use non-stick (parchment-style) muffin liners with a light spray of oil or even a silicone muffin/cupcake tray (no oil needed!). AVOID using regular muffin liners or pouring the egg directly into the muffin tin, even if it's 'non-stick,' as the mini frittata muffins WILL stick! Believe me, I know from experience.
Nutrition
Serving: 1egg muffin | Calories: 97kcal | Carbohydrates: 7g | Protein: 6g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 126mg | Sodium: 192mg | Fiber: 2g | Sugar: 2g