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Appetizer, Breakfast, Side Dish, Snack · American, Fusion · 15 minutes

Wholesome Egg Muffins

By Sonia · 18 April 2017
Nutrition diploma holder & home cook, Vizag — not a registered dietitian. Cooked, shot and eaten in my own kitchen.

Wholesome egg muffins for a nutrition-packed breakfast | fitfoodiediary.com
Wholesome egg muffins for a nutrition-packed breakfast | fitfoodiediary.com
7g proteinper serving
Prep
10 min
Cook
5 min
Extra time
22 min
Total
37 min
Makes
7 muffins
Calories
105 kcal
Course
Appetizer, Breakfast, Side Dish, Snack

All nutrition figures are per serving.

Good to know

Contains dairy and egg.

Made with egg.

Vegetarian

Spice Mild

Effort Medium

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These wholesome breakfast egg muffins pack the much-needed protein punch, in addition to fiber and essential micronutrients from whichever greens you choose to put in!

Egg muffins are one of my go-to breakfast choices for obvious reasons – you need not break your head over macro-calculations, these are ready in a jiffy, and oh so easy! All these need is eggs, your choice of greens and an oven. Or a microwave oven that has convection mode.

What makes Egg Muffins an ideal breakfast option?

Egg Muffins are also extremely versatile. There is no particular selection of vegetables that is needed for these – just include anything you have available in the refrigerator. A great choice of breakfast for fridge-cleanout days😊 I sometimes use garam masala and coriander in the vegetable mix to give it a desi twist, and use oregano and other Italian herbs to infuse Mediterranean flavors. Basically, do what pleases you and enjoy a balanced, tasty breakfast!

Egg muffins are also a great way to sneak in green leafy vegetables in your meal, in case you don’t like the taste of spinach or kale much (a kids-friendly tip). Don’t have much time to prepare breakfast every morning afresh? Make a huge batch of egg muffins, store in Ziploc bags in the freezer, defreeze/ thaw at breakfast and get on with your day with ease. These egg muffins can be stored for up to 2 weeks in the freezer with their freshness and nutrition intact.

Ingredients in the egg cups recipe

Eggs

Nutrition-wise, eggs are pretty hard to beat. One egg contains about 77 calories, with about 6 grams of protein and 5 grams of fat, in addition to vitamins and carotenoids. Eggs promote brain health as well, thanks to their choline content, which is an essential nutrient for the human body.

What’s more, they’re utterly delicious and versatile, so what’s not to love! Try free-range/ pastured/ omega-3 enriched eggs for improved nutrition, but if you can’t, conventional poultry eggs are still a good option.

Garlic

Not only does garlic improve flavor and add that much-needed oomph, but the medicinal properties of garlic and the health benefits of active ingredients are some more reasons to add more of it to your recipes.

Onion

I usually add red onions to the recipe to render some body to the muffins and balance the sweetness with the spices and herbs, but feel free to include spring onions or white onions instead.

Mushrooms

Great for texture, flavor and nutrition. Mushrooms are rich in protein, fiber and antioxidants, while offering very low calorie load.

Bell peppers

Rich in fiber, vitamin A, beta-carotene and potassium. Add bell peppers in the colors of your choice. While green capsicum is easiest to find and slightly bitter, yellow and red bell peppers are more abundant in antioxidant content but also add more sweetness to the recipe.

Spinach

Rich source of vitamins and minerals like vitamin A, thiamine, folate, iron, magnesium and potassium, spinach is a nutrition powerhouse in itself. Feel free to replace with any other leafy vegetable like kale or amaranth (chaulai bhaji).

Tomato

Tomatoes a great source of fiber and antioxidants like lutene. However, since they have high water content, be sure to dice them, or better yet, include cherry tomatoes in the recipe. Also, cooking the tomatoes until the additional water content has evaporated will ensure that the muffins are not mushy.

Cheese

For amplified flavor! Feel free to experiment with any other cheese variety like parmesan, string cheese, feta cheese or goat cheese. If you’re watching your calorie intake from fat, just skip adding cheese. The muffins will still taste amazing.

Paprika, Garam Masala and other condiments

For the spicy zing. Feel free to skip either of these or both if you want the flavors to be milder.

Oil

I use sunflower oil or olive oil but feel free to experiment with other oils for baking. While sauteing the vegetables however, take care to select an oil variant with higher smoking point.

Egg Muffins – Frequently Asked Questions

Why are my egg muffins soggy?

Be sure to drain any excess liquid from the sauteed veggies before you add them to the egg mixture. Also, while re-heating the egg muffins stored in the refrigerator, be sure to thaw at room temperature, wipe the excess liquid if any with a paper towel and then proceed to heat in the microwave oven before consuming.

Why are the egg cups flat?

The muffins will look extra fluffy till a few minutes after cooking, but will most likely begin to deflate as they cool outside the oven. This is completely okay, and doesn’t alter the flavor in the least. The reason for this in fact is because the egg muffins lack sufficient starches that may render it a sturdier structure.

Few tips for extra-delish egg muffins

Like the recipe? Wish to try more breakfast ideas?

Do try my:

I’d love to hear how this recipe turned out for you, if you tried it. Let me know in the comments how it turned out for you. You could also post a pic on Instagram and tag #fitfoodiediary in the picture.

The recipe

Wholesome Egg Muffins

Ingredients

muffins
7

Method

  1. First, Preheat the oven at 200°C. Grease the muffin tray with few drops of oil.
  2. Meanwhile, heat oil in a non-stick pan, add all vegetables except spinach and sauté for 2-3 minutes. Take care to not overcook – we will bake these later anyway.
  3. Now, add chosen spices, herbs, salt, turmeric, paprika, pepper, spinach right before turning the flame off and stir.
  4. Beat eggs in a bowl. Add salt if needed.
  5. Next, add the sautéed vegetables to the beaten egg mixture and mix well.
  6. Thereafter pour the mixture in muffin slots to 3/4th level.
  7. Lastly place the muffin tray inside the oven. Bake at 250°C for 20-22 minutes, or until the tops look cooked and firm. Test if done by inserting a fork or toothpick.
  8. Devour while hot!

Nutrition, per serving

Calories
105 kcal
Protein
7 g
Carbs
4 g
Fat
7 g
Saturated fat
2 g
Fibre
1 g
Sugar
2 g
Sodium
86 mg

Figures are estimates, per serving, calculated from the ingredients listed. They will shift with your brands, your substitutions and how heavy-handed you are with the oil. This is general information from a home cook with a nutrition diploma — it is not medical or dietetic advice. If you are managing a health condition, please talk to a qualified professional. Full disclaimer.

Appetizer, Breakfast, Side Dish, SnackAmerican, Fusion

More from my kitchen

Sonia

Nice to meet you!

I'm Sonia.

I hold a diploma in nutrition and have spent years cooking, testing, and eating my way through modern takes on regional Indian and global food. Everything here is made and photographed in my own kitchen before it reaches you. I’m not a registered dietitian — I’m a home cook who reads the research, cites her sources, and keeps it honest.

Made one of my recipes? Tag @fit.foodie.diary on Instagram so I can see it!

I'm not a registered dietitian or a doctor. When I make a nutrition claim, I back it with research and tell you where it came from.

More about Sonia

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