A simple protein & veggie packed make ahead breakfast for the week in under 20 minutes.
Each week I get hooked on a new breakfast and then overeat it until I get sick of it and move on to the next thing. Anyone else guilty of doing that? I get so addicted to one thing and can't stop! I always need something quick, pretty simple to make, healthy and filling. In order to save a little bit of time in the morning I like to plan a few meals ahead of time, especially breakfast and make a few bit batches on Sunday, whether it be chia puddings, oats, yogurt bowls, smoothies etc. This week was these simple egg muffin cups. They aren't anything new and you've all seen them floating around, but they are so addicting and kind of fun to make! Also, prep time is so minimal and you are set for the week with breakfast or a healthy protein filled snack. Each muffin cup can be filled with different ingredients and spices too so you won't be bored each morning when you grab one on your way out the door.
All you have to do is crack how many ever eggs in a bowl (egg whites work too) fill the bowl with your favorite veggies (meat if you're feeling that), any spices you want, grease a muffin tin with coconut oil and pop them in the oven for about 20 minutes. Done. How easy is that?
Here is the basic recipe:
(8 eggs filling 1/2 cup gave me 7 muffins)* it will depend on how you fill the muffins and how much filling you have (ie. veggies/meats etc)
8 organic eggs
2 handfuls chopped spinach
1 cup chopped zucchini
2 tbsp. diced onion
1/4 cup chopped basil leaves
1/4 cup chopped cherry tomatoes
few dashes of sea salt
few dashes of black pepper
dash of turmeric
2. tbsp. nutritional yeast
Coconut oil or spray for the muffin tins
1. Pre-heat the oven to 350 degrees and generously spray your muffin tin with desired cooking spray. Set aside
2. Crack the eggs into a large mix bowl and mix.
Side note here: You can either, quickly cook the zucchini and the onions over the stove top on medium heat in a sauce pan before placing them in the egg mixture or add them raw. They will cook a bit in the oven, personal preference. I didn't the first time and they were tender. IF you are adding meat (sausage, bacon etc) to the egg muffins, you will need to cook before!!
3. Add the veggies and the spices to the egg mixture and mix until well incorporated.
4. Distribute evenly into the muffin tins and bake for 20-25 minutes at 350 degrees.
Let them cool before removing. Store them in the fridge and to re-heat place under the broiler for a few minutes or heat the oven to 400 degrees and place them in the oven for a few minutes until warm.
I like to serve them with avocado, salsa or on top of toast.
Sweet potato apple chicken sausage egg muffins (sweet potatoes, apple chicken sausage, onions, eggs, peppers, spices)
Pizza egg muffins: cherry tomatoes, basil leaves, cheese of choice, spinach, sea salt, pepper, eggs.
Kale & Chive: kale leaves, ham, chives, cheese of choice, onions, red peppers, pepper, sea salt, eggs.
Traditional: bacon, cheese of choice, sea salt, pepper, eggs, onions, spinach.