Egg Muffin Recipe - PIH Health

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Published on September 18, 2019

Egg Muffin Recipe

Photo of healthy egg muffin recipe also known as protein egg cupsPhoto of egg cupAre you stuck eating the same thing every morning? Try something new for breakfast (or even as a mid-day snack). Incorporating more protein and veggies such as the following Egg Muffin Cups recipe can have a positive impact on energy level, mood and even weight loss. These are a favorite for PIH Health’s Bariatric surgery patients and their families. High-protein Egg Cups are a great on-the-go breakfast. Make them ahead of time and pop them in the freezer. Under 1 minute in the microwave and they’re ready to go when you are.

Healthy Egg Muffin Recipe and Ingredients

1 Tbsp olive oil

1/2 onion, chopped

2 garlic cloves, minced

1 cup chopped fresh spinach

1 small red bell pepper, chopped

2 oz fully cooked sweet turkey sausage, crumbled, optional

8 eggs

1/8 tsp salt

Black pepper to taste

1 tsp chopped fresh oregano

1 tsp chopped fresh thyme

2 oz shredded reduced-fat cheddar cheese

Preheat oven to 375°. Coat 8 cups of a muffin pan with nonstick cooking spray.

In a skillet, heat oil over medium heat. Add onion, garlic, spinach and bell pepper and sauté for about 3 minutes, or until vegetables soften. Add sausage, if using, and stir to combine. Remove from heat.

In a large measuring cup, beat the eggs with 1 tablespoon of water, salt, black pepper, oregano and thyme.

Evenly divide the vegetable mixture among the 8 muffin cups. Top each cup with some cheese. Pour the egg mixture into the muffin cups. Bake egg muffins for 10 to 15 minutes, or until the eggs start to puff up and a toothpick inserted in the center of one of the muffin cups comes out clean.

Egg muffins can be stored in the freezer, individually wrapped in plastic wrap and freezer bags, for up 5 days. To reheat, remove from freezer bag and microwave on a microwave-safe plate for 45 seconds, or until heated through.

Yield: 8 egg muffins

Serving size: 2 egg muffins

Protein Egg Cups Nutritional Facts (per serving)

Calories: 232; Fat: 14g; Saturated Fat: 4g; Cholesterol: 374mg; Sodium: 388mg; Carbohydrates: 2g; Fiber: 0; Protein: 18g

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