EGG AND VEGGIE MUFFINS RECIPE


Busy mornings need quick and healthy breakfasts like this egg and veggie muffin. These are easy to make in one large batch then store in the refrigerator. Reheat in a toaster oven or microwave. If you are short on time, you can eat them cold since they are already fully cooked.

Update: We changed the amounts on the ingredient list for the 2,000 and 3,500 calorie meal plans. The ingredient list in the lowest recipe is for the 1,500 calorie meal plan.

Allergens and substitutions: To avoid dairy replace the butter with olive oil. To avoid the egg use a different recipe.

 

HEALING BENEFITS

Eggs are great for diabetics since they are affordable, easy to find and full of healthy nutrients. It is one of the few foods that contain vitamin D, which helps with our gene expression, metabolism, immunity and moods. The incredible, edible egg contains antioxidants for maintaining good eye health, something most diabetics need. Avoid Egg Beaters® at all costs, it is a heavily processed food-like item with low-quality ingredients by the mega food producer ConAgra. Take the extra 10 seconds to crack your own eggs, your body will thank you. Buy local, organic, pasture-raised eggs if you can afford it. These also taste better.

 

Bell peppers deliver on flavor, vitamin C and digestive fiber. This nightshade vegetable also has beneficial antioxidants for good heart and eye health. All bell peppers are heavily fertilized which is why they are on the Dirty Dozen list, so only buy organic. Here it is worth the extra money to reduce your intake to potential toxins.

 

Turkey is an excellent source of lean meat. A 4 oz (1/4 lb) piece of turkey meat can provide 65% of your daily protein needs. Turkey has vitamin B6 and B12, selenium and tryptophan. Since tryptophan is one of the building blocks for serotonin, it can cause sleepiness after eating. Serotonin is a neurotransmitter and believed to be a contributor to our well-being and happiness. Only buy turkey (and poultry) that is raised without antibiotics to get truly healthy meat.

 

PUTTING IT ALTOGETHER

Follow the instructions below to make this simple breakfast. Using muffin pan liners makes removing and storing these easier. If you do not have a muffin pan just use a glass, oven-proof dish and bake it like a frittata. Sadly the “low-fat wisdom” has declared the egg as unhealthy. This is a fine example of all fat not being equal. The fat profile in an egg is quite healthy and can actually help you lose weight. Good fat does not make you fat. Bad fat, however, will make you fat (think: french fries, potato chips).

It’s good practice to pull out all the pans and cutting board you need before cooking. Likewise, pulling out the ingredients you need to measure or chop beforehand will simplify your cooking. The French call this practice mise en place which translates to “putting in place”. It is practiced in restaurants and taught to chefs in culinary school.

A trick to getting the freshest eggs is to look for the “egg birthday” in the grocery store. There’s a number on the side of the egg carton that ranges from 001 to 365. These numbers match to the calendar day when the egg was packaged and is called the “Julian date”. The number 001 means it was packed on January 1st, while 365 means the last day of the year. In some stores, the eggs can range up to 45 days since they were packed – and that’s an old egg by our standards. Try to pick eggs with the smallest difference between the packaged and current dates. And keep in mind that the numbers reset toward the end of the year.

If you’re unsure of your egg freshness, place it in some room temperature water. An older egg develops an air pocket inside it and will float as pictured. It can still be safe to use, but just might not be the freshest.

Eggs Fresh and Old Water Test Check

Put muffin pan liners in all twelve spots of your muffin pan. If you do not have liners, lube the spots up with some butter or ghee on a paper towel or spray them with some spray olive oil. Dice the pepper and onion into small-sized pieces. Cut the turkey bacon into ~1/2″ thick strips. Place these ingredients evenly throughout the muffin pan in each spot. If you’re cooking for the 2,000 or 3,500 meal plans, you may need two muffin pans or bake these in two separate batches.

 

In a medium-sized mixing bowl crack the eggs one by one. Using a flat surface, not the edge of the bowl to crack the egg will result in less egg-shell fragments in your bowl. I like to use a flat edge by the sink in the event I make a mess (I usually do). This makes for easier cleanup afterwards. Take any remaining butter or ghee and melt it in the microwave in a glass container. Add the butter, salt and pepper to the eggs and whisk (or fork) together. You could also use an immersion blender if you have mobility problems, but be careful not to over mix the eggs. Pour the egg mix evenly into each muffin spot. If your pan is large and you do not have enough ingredients to fill all the spots put water in the empty ones. This will prevent your pan from burning and the moisture will help the eggs from drying out in the oven.

Bake for 15-20 minutes, or until the egg mixture is firm. Remove from the oven, allow to cool and store in a covered container for up to a week in your refrigerator. Enjoy!

Serving Sizes:

  • 1,500 Calorie Meal Plan – This recipe makes 4 servings for the 1,500 calorie plan. For example, If you made 12 even sized egg muffins, this will be 3 muffins per serving.
  • 2,000 Calorie Meal Plan – This recipe also makes 4 servings for the 2,000 calorie plan. Note, the difference in the ingredient list for the meal plans. If you made 16 even sized egg muffins, this will be 4 muffins per serving.
  • 3,500 Calorie Meal Plan – This plan, for couples, will make 10 servings total. The 1,500 calorie meal plan gets 4 of the 10 servings, while the 2,000 calorie plan gets 6 of the 10 servings. A little bit confusing, we apologize. If you made 24 muffins total, the 1,500 calorie plan would get 10 muffins (2.5 per day x 4 days) and the 2,000 calorie plan would get 14 muffins (3.5 per day x 4 days).

Ingredient lists for the 2,500 and 3,000 calorie meal plans are as follows. We changed these around to help reduce time in the kitchen by making only two breakfasts per week. To do this we needed different quantities for the ingredients. Let us know if you have questions. And we apologize for any confusion.

INGREDIENTS 2,000

  • Eggs, 12X
  • Turkey Bacon, No ANTIBIOTICS, 5 slices
  • Bell Pepper, diced, ORGANIC, 1X
  • Onion, sweet/yellow/red, diced, 1/2X (freeze other half)
  • Sea Salt, 1/4 tsp
  • Black Pepper, 1/4 tsp
  • Butter, 5 tbsp

 

INGREDIENTS 3,500

  • Eggs, 24X
  • Turkey Bacon, No ANTIBIOTICS, 10 slices
  • Bell Pepper, diced, ORGANIC, 2X
  • Onion, sweet/yellow/red, diced, 1X
  • Sea Salt, 1/2 tsp
  • Black Pepper, 1/2 tsp
  • Butter, 10 tbsp


EGG AND VEGGIE MUFFINS RECIPE
 
Prep time
Cook time
Total time
 
Busy mornings need quick and healthy breakfasts like this egg and veggie muffin. These are easy to make in one large batch then store in the refrigerator. Reheat in a toaster oven or microwave. If you are short on time, you can eat them cold since they are already fully cooked.
Author:
Recipe type: Breakfast
Cuisine: American
Serves: 21 oz
Ingredients
  • Eggs 8X
  • Turkey Bacon, NO ANTIBIOTICS, 4 slices
  • Bell Pepper, ORGANIC, diced, 1X
  • Onion, red/yellow/white/sweet, diced, ½
  • Sea Salt, ¼ tsp
  • Black Pepper, ¼ tsp
  • Butter or Ghee 4 tbsp
Instructions
  1. Preheat your oven to 350°F.
  2. Put muffin pan liners in all twelve spots of your muffin pan. If you do not have liners, lube the spots up with some butter or ghee on a paper towel or spray them with some spray olive oil.
  3. Dice the pepper and onion into small-sized pieces. Cut the turkey bacon into ~1/2″ thick strips.
  4. Place these ingredients evenly throughout the muffin pan in each spot.
  5. In a medium-sized mixing bowl crack the eggs one by one using a flat surface.
  6. Melt the butter or ghee in a glass container in a microwave. Pour into the eggs.
  7. Add the salt and pepper to the eggs and whisk (or fork) together.
  8. Pour the egg mix evenly into each muffin spot. If your pan is large and you do not have enough ingredients to fill all the spots put water in the empty ones.
  9. Bake in your oven for 15-20 minutes or until the egg mix is firm.

 

Photo by Whitney and Sharunas Jurevic.

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