My sons, both of who are students and my husband are always looking for snacks which usually end up being cake, biscuits or a packet of chips. High in fats and calories and not a good snacking option. These muffins are high in protein and under 300 calories per muffin. Being a busy mum I needed to look for something quick, easy and healthy to prepare.
Nothing simpler than these veggie egg muffins. These muffins are so versatile that you can use any ingredient that you have in your fridge or pantry. They can also be made up during the weekend and refridgerated for up to four days or can be frozen. To defrost, just pop them into the microwave for a few seconds or remove from freezer at least two hours before eating , which makes them perfect for school or work snacks.
Now you also have no excuse for not having any breakfast as these little muffins are so nutritious and perfect for a quick breakfast..
Start by preheating your oven to 180 degrees. I like using paper cases ( less scrubbing up of the muffin pan later ). Spray these paper cases with cooking spray or you could just use a lightly greased non stick muffin pan.Next chop up any vegetables you prefer or have in your fridge. I used spinach which is growing like crazy in my garden and had to be used. Other good options are diced frozen mixed vegetables, carrots, brocolli , or peas, just get creative and decide on what you like.
Next I fried slices of vegetarian polony ,which I placed first in the paper case. You could use bacon especially if you want to make this a gluten free recipe.
I then cracked whole eggs in each cup. The eggs could all be scrambled and poured in the muffin tin, but I love how the colour of the egg yolk stands out when cut in half.
Crumble feta over the egg , add salt and pepper to taste. Remember if you are using feta, do not add too much of salt because feta is really salty.
Grate a little cheese to finish and place in the oven for about 15 minutes until the tops are firm or a skewer inserted comes out clean.
Allow to cool for a few minutes in the pan ( if you can resist :)
Remove from pan and finish cooling on a wire rack. Remember these can be stored in the fridge for up to four days or frozen individually. The muffins never make it to the fridge or freezer in my home though as they are usually gobbled up in a few hours.
PROTEIN PACKED EGG MUFFINS
by August-19-2016
These protein packed egg muffins are so easy to prepare and are low in calories. Makes a perfect breakfast on the go or a snack.
Ingredients
- 8 eggs
- 8 slices of polony
- 1 cup chopped spinach
- crumbled feta
- 1 cup grated cheese
- salt to taste
- freshly ground black pepper
Instructions
1. Pre heat oven to 180 derees celcius2. Line a muffin tin with paper cups or just lightly grase the muffin tin. If using paper cups, spray lightly with cooking spray to allow for easy removal of muffins after baking.3. Place fried polony first into muffin cup.
4. Layer the chopped spinach over polony5. Crack egg over spinach and crumble feta over the egg. Sprinkle a layer of cheese to cover and bake for about 15 minutes or until a toothpick inserted into muffin comes out clean. Remember to cover lightly with foil if the muffins are browning too quickly before it is baked6. Remove from tin and allow to cool on a cooling rack.
Details
Prep time: Cook time: Total time: Yield: 8 muffins
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