Quick & Healthy Breakfasts Part 3 - The Egg Muffin
The main star of this quick and healthy breakfast is the egg. Even though it is called an egg muffin, it only refers to its shape, there is no bread in it.
I like the egg. Those of us that remember all of the excitement around the egg in the 90's might have a bit of a stigma about them. Are they ok to eat? Is it ok to eat the yolks? Will they raise my cholesterol? The answers are yes, yes, and probably not. Egg yolk does have cholesterol in it. What we have found out is that dietary cholesterol intake doesn't necessarily correlate with blood cholesterol levels. Egg yolk also has saturated fat in it, and saturated fat is fine in moderation, but some types may contribute to your cholesterol levels if not consumed in moderation - so it depends on the rest of your diet.
But wouldn't it be better to just avoid the cholesterol and saturated fat all together and eat the egg white? Throwing away the yolk is throwing the baby out with the bathwater (where in the world did that phrase ever come from!?! I actually don't want to know). The egg yolk, is where you find all of the great vitamins in eggs: folate, choline, biotin and B12 to name only a few. Our body needs these vitamins and eggs are a good source of them. And eggs also contain what we call high quality protein, very simply said, eggs provide protein that our body needs and can use really well.
So how much is too much? I think the latest guideline on egg consumption that us dietitians use is 7-9 eggs a week for a healthy individual. I like to say eat eggs if you like them, 1-2 of them at a time, and not everyday. If you have or are being treated for high cholesterol, have a licensed nutritionist evaluate your diet to find out where and how eggs fit in for you based on the rest of your diet.
So this egg muffin recipe makes something that is like a little omelet. The great thing about these little guys is that you can make them what you want them to be. I recommend chopping up some different vegetables and making a variety, I used spinach, onions, and bell pepper:
You can stop at the veggies or you can also add in some meat. I added Al Fresco's chicken apple sausages to a few of them… have you ever tried these guys? We love them, both the breakfast and the regular versions. When they go on sale, we stock up.
So with the egg muffins, you can leave a few in the fridge for up to 3 days, and you can individually saran wrap the rest, put them in a tupperware or freezer ziplock and leave them in the freezer and pull them out and microwave them as you wish. At the end of this post, I will also include a link for a recipe for a mini egg muffin that we have tried, perfect size for little hands.
Makes 12 Egg Muffins
- 9 eggs
- 1/4 cup + 1 Tablespoon milk
- 1/2 teaspoon salt
- 1/8 teaspoon ground pepper
- Diced or chopped veggies: ideas include fresh spinach, bell pepper, onions or shallots, broccoli, asparagus.
- Meat if you want to add meat: chopped chicken apple sausage, cooked and crumbled turkey sausage, chopped ham
- Shredded cheese if you want to add cheese
Preheat oven to 350. Spray a 12 cup muffin tin with cooking spray. Cut up your vegetables and set them to the side. Chop up your meat, if you are using meat, and set it to the side (cook your turkey sausage if you are using it). Whisk together your eggs, milk, salt and pepper. Get out your muffin cups, add your veggies and meat to them. You don't want to pack these cups full, you still need to add egg. But get creative, and make different veggie variations. Pour the egg mixture over the top of each "muffin" using a 1/3 measuring cup. If you are using cheese, sprinkle some cheese over the top. Bake at 350 degrees for 20-25 minutes or until an inserted knife comes out clean.
Click here for mini egg muffin recipe that we have tried from another blog.