SALMON AND GOAT CHEESE EGG MUFFINS

Salmon Goat Cheese Egg Muffins LowCarb

Cooking in big batches is not just for the crock pot. These tasty salmon and goat cheese egg muffins are ideal for rushed mornings. And keep well in the refrigerator. Simply reheat in a toaster oven. If you are short on time, you can eat them cold since they are already fully cooked. These egg muffins are also one of the lowest carb recipes on our website.

Allergens and substitutions: To avoid dairy omit the goat cheese and replace the butter with olive oil. To avoid 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.

 

Goat cheese is a treat for diabetics. The milk from goat digests quicker and easier since the fat globules are smaller and the levels of lactose are much lower. Goat milk can be digested by humans in about 30 minutes vs 3 hours for cow milk. Goat milk drinkers can also benefit from getting higher levels of omega-3 fatty acids and potassium, an important and necessary mineral.

 

Salmon is one of the healthiest (and affordable!) fish you can eat. This pink fish is packed with omega-3 fatty acids, the healthy fat, which can lower blood pressure and cholesterol. Salmon’s healing properties can also protect our eye health and is packed with selenium. Always choose wild over farmed and double-check the Seafood Watch guide to make sure you’re buying the best salmon.

 

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. The silicone muffin pan used in this recipe can take the heat of a broiler and does not need the pan liners. It cleans up easy, too. The fresh dill used in this recipe pairs well with goat cheese and salmon. It’s a great fresh herb to have growing in your garden.

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.

Salmon Goat Cheese Egg Muffins Ingredients

Preheat your oven to 350°F.

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

Place muffin pan liners in all the spots you think you will need of your muffin pan. If you do not have liners, lube the spots up with some melted butter or ghee on a paper towel or spray them with some spray olive oil. 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. Whisk the eggs, sea salt and black pepper together. If you have some leftover melted butter, that did not get used to lube the pan, add it to the eggs, too. Take at least a minute to completely whisk the egg yolk and white together. It should look like the picture below. Set aside.

Open the lid on the can of salmon. With the lid still intact, drain the water from the can into your sink. It doesn’t need to be perfectly dry, just mostly. Remove the lid and discard. Then evenly distribute the salmon in your muffin pan. (If you’re only using half the can, freeze the other half in a small plastic container or freezer bag.) The jumbo pan used in the picture fit the entire can of salmon in one round. Next add the goat cheese and dill evenly.

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. If you want golden brown top to your muffins, place them under the broiler for the last 2-3 minutes of bake time. But, take caution, the broiler can burn food when not closely watched.

Remove from the oven, allow to cool and store in a covered container for up to a week in your refrigerator.

Salmon Goat Cheese Egg Muffins ii

These taste as good as they look! And it’s so easy to have these waiting for you in the fridge every morning.

Serving size: The 1,500 calorie meal plan has 4 servings. The number of muffins made depends on the pan, so take the number of muffins you made and divide by 4. The 2,000 calorie meal plan has 3 servings, so divide the number of muffins you made by 3. The number you get is the amount of muffins to eat for one serving.

Salmon Goat Cheese Egg Muffins SQ

SALMON AND GOAT CHEESE EGG MUFFINS
 
Prep time
Cook time
Total time
 
Cooking in big batches is not just for the crock pot. These tasty salmon and goat cheese egg muffins are ideal for rushed mornings. And keep well in the refrigerator. Simply reheat in a toaster oven. If you are short on time, you can eat them cold since they are already fully cooked. These egg muffins are also one of the lowest carb recipes on our website.
Author:
Recipe type: Breakfast
Serves: 21 oz
Ingredients
  • 8X Eggs, Whole
  • ½ can Salmon, Sockeye Wild
  • 4 oz Goat Cheese
  • 2 tbsp Dill, Fresh
  • ¼ tsp Sea Salt
  • ¼ tsp Black Pepper
  • 2 tbsp Butter
Instructions
  1. Preheat your oven to 350°F.
  2. Place muffin pan liners in all the spots you think you will need of your muffin pan. If you do not have liners, lube the spots up with some melted butter or ghee on a paper towel or spray them with some spray olive oil.
  3. Whisk the eggs, sea salt and black pepper together. If you have some leftover melted butter, that did not get used to lube the pan, add it to the eggs, too. Take at least a minute to completely whisk the egg yolk and white together.
  4. Open the lid on the can of salmon. With the lid still intact, drain the water from the can into your sink. It doesn’t need to be perfectly dry, just mostly. Remove the lid and discard. Then evenly distribute the salmon in your muffin pan. The jumbo pan used in the picture fit the entire can of salmon in one round. Next add the goat cheese and dill evenly.
  5. 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.
  6. Bake for 15-20 minutes, or until the egg mixture is firm. If you want golden brown top to your muffins, place them under the broiler for the last 2-3 minutes of bake time. But, take caution, the broiler can burn food when not closely watched.
  7. ********************************************************************
  8. Serving size: The 1,500 calorie meal plan has 4 servings. The number of muffins made depends on the pan, so take the number of muffins you made and divide by 4. The 2,000 calorie meal plan has 3 servings, so divide the number of muffins you made by 3. The number you get is the amount of muffins to eat for one serving.

 

Photo by Whitney and John Revo Puno.