Jan 2, 2017 - Start your day right with Healthy Egg Muffin Cups! Only 50 calories per muffin, LOADED with vegetables, and can be made in advance! Aug 30, 2015 - Crustless Mini Vegetable Quiche - These mini quiche are simple decadence. Simple, because they bake in a muffin tin which gives individual.
Yes, the weekend is here. I should be thrilled, but to tell you the truth, I am sooooooo tired. The only thing I’m thrilled about is the chance to sleep in.
I don’t think I’ve recovered from last weekend yet, plus my new job started on Monday so I’ve been going, going, going. Maybe I’ll take the weekend to recover just a little bit. This is really just me explaining why I haven’t been posting as frequently.
But here’s something to look forward to: A brand new redesigned Ambitious Kitchen! Yes, each day we’ve been plugging away on my new site! I’m excited for it to launch, but let me tell you, it takes more work than you would think!
Anyway since I’ve been on the go lately, I’ve needed to make sure that all of my meals and snacks are prepared ahead of time.
I’m also kind of on this no-wheat experimentation diet, thus I’ve been eating high protein breakfasts  — including these awesome veggie-packed egg white muffins.
Eggs are one of my favorite foods. For breakfast, lunch, and dinner. These muffins are perfect on a english muffin, great before or after a workout, and perfect for a low-carb, gluten free snack.
The egg base is versatile, too! Optional muffin add-ins include: mushrooms, diced bell peppers, low-fat cheese, basil, oregano, pepperoni, ham, turkey, bacon, zucchini, carrots, tomatoes, cilantro — the list goes on!
I usually think of my favorite omelet ingredients and use those (mushrooms & peppers), but it’s always fun to experiment. These muffins were full of mushrooms, colby jack cheese, basil, and bell peppers. At only about 60 calories per muffin, I ALWAYS eat two!
The best part of these muffins? They’re like mini fritatas and are completely easy to make. Simply layer the veggies and cheese you’d like to use in muffin tins, then pour your egg white mix in and bake until nice and golden.
Your healthy breakfast (or snack) awaits…
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Cheesy Egg White Veggie Breakfast Muffins {low carb, gluten free}
Author: Monique of AmbitiousKitchen.com
- Serves: 12
- Serving size: 1 egg muffin
- Calories: 63
- Fat: 2.8g
- Carbohydrates: .9g
- Sugar: .6g
- Protein: 9.3g
Recipe type: Healthy, Breakfast, Eggs, Gluten Free
Cook time:
Easy cheesy egg white muffins for your morning. Low carb, gluten free, and delicious!
- 2 1/2 cups egg whites
- 3 eggs
- 3/4 cup reduced fat shredded cheese of choice (I love cheddar, colby jack, or pepper jack)
- 2 tablespoons of skim milk or plain greek yogurt (not necessary, but gives them a bit of fluff)
- salt and pepper
- Preheat oven to 350 degrees F. Spray 12-cup muffin tin with nonstick cooking spray, you can also line with muffin tins, just make sure you spray the inside of the muffin tins.
- Fill each muffin tin 1/4-1/3 full with veggies and herbs of choice. Add in 1 tablespoon of cheese to each muffin tin.
- In medium bowl whisk together egg whites, eggs, and milk/yogurt. Fill each muffin to the top with egg mixture, pouring over the veggies already in each tin. Bake for 20-30 minutes or until risen and slightly golden on top.
- Let cool for a few minutes, then remove from tin.
Calorie Count does not include veggies you may add
Egg muffins should be kept in fridge after baking; however they may become soggy or moist, that's okay, they'll still be delicious when reheated! I like to individually wrap mine.
Egg muffins should be kept in fridge after baking; however they may become soggy or moist, that's okay, they'll still be delicious when reheated! I like to individually wrap mine.
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Make a dozen of these grab-and-go egg cups at a time and keep the extras in the refrigerator or freezer. Then you can easily reheat them in a toaster oven or microwave for quick weekday meal.
Technique tip: Enjoy these mini quiches with a side of mixed berries and chopped toasted pecans for a filling and nutritious breakfast.
Ingredients
- 2 slices nitrite- and sugar-free bacon or ham, chopped
- 3 cups chopped spinach
- 1/2 cup chopped tomato
- 2 green onions, chopped
- 8 large eggs
- 2 tablespoons unsweetened almond milk, milk or water
- 1/4 teaspoon crushed red pepper flakes
- 3 tablespoons shredded Parmesan cheese (optional)
Preparation
1. Preheat oven to 325 degrees. Place liners in 12 muffin cups.
2. In a large skillet cook bacon until almost crisp. Add the spinach, tomato, and green onions and cook about 1 minute to wilt the spinach. Remove from heat.
3. In a large bowl whisk together eggs, milk, red pepper flakes, and if using, cheese. Stir in bacon-vegetable mixture. Ladle into prepared muffin cups.
4. Bake 15 to 18 minutes or until eggs are set. Serve while warm or freeze for later!