egg white breakfast bites

Healthy Egg Muffin Cups

Charlotte Kapitza

EMAIL: char@ironlab.ca

Start your day right with Healthy Egg Muffin Cups! Only 50 calories per muffin, LOADED with vegetables, and can be made in advance!

HOW LONG CAN YOU KEEP EGG MUFFINS IN THE FRIDGE?

You can keep these in the fridge for about 4-5 days, which is PERFECT for healthy breakfasts throughout the week.

You may see extra liquid in the bottom of your storage container because of all the vegetables. Don’t worry, it’s totally normal. If the excess liquid bothers you, just blot the muffin before you warm them up in the microwave.

CAN YOU FREEZE EGG BREAKFAST MUFFINS?

Yes! These actually freeze really well. Let them cool completely before placing them into sealed airtight containers. They last about 3-4 months in the freezer.

HOW DO YOU REHEAT EGG MUFFINS?

Since I’m queen of being lazy in the morning, I love popping these in the microwave for about 30 seconds or until warm. You could also reheat these in the oven. I’d say 350 degrees F for about 5-10 minutes. If you’re cooking from frozen, you may need additional time in the microwave/oven. If you try any of these techniques, you’ll have to let me know in the comments below!

WHAT IS THE POINT OF AN EGG CUP?

It’s quick, it’s loaded with protein and vegetables, it’s portable, and it’s already portioned out!

I love that these healthy egg muffin cups can be made in advance, because I know a lot of people just don’t have the time for a healthy breakfast, so they grab something else on the go that may not be the healthiest option!

Even if you DO have the time, these are so delicious that you’ll want to make them anyway. These muffin cups have less than 50 calories per muffin, so eat up and serve with some toast, your morning coffee, yogurt, etc!


Ingredients

  • 1 tablespoon olive oil
  • 1 cup red pepper measured after chopping
  • 1 cup green pepper measured after chopping
  • 1 cup yellow onion measured after chopping
  • 2 cups baby spinach – roughly chopped measured/packed before chopping
  • 1 cup mushrooms measured before chopping
  • salt to taste
  • 4 whole eggs
  • egg whites

Instructions

  • Preheat oven to 350 degrees F
  • Grease a standard non stick 12-slot muffin pan with cooking spray and set aside
  • Heat a large non stick skillet over medium heat
  • Once hot, add in oil, red pepper, green pepper, and onion
  • Saute 5-7 minutes, or until peppers are tender
  • Add in spinach and mushrooms and cook for an additional 2 minutes
  • In the last 30 seconds, add in minced garlic
  • Season with salt and remove from heat
  • Crack eggs/egg whites into a large 4 cup measuring cup and whisk together
  • Stir in cooked veggies
  • Pour the egg/veggie mixture evenly into the prepared muffin pan
  • Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked
  • Cool slightly and serve immediately!
  • Leftovers can be stored in an airtight container in the fridge for about 4 days

These can also be frozen! To reheat, microwave until warm.

Recipe and instructions from Jennifer

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