• Jeff Taylor

Healthy Egg Muffin Recipes

Start your day right with one of these TASTY egg muffins!

Watch the YouTube video below!

Recipe

Ingredients

  • 3 Large Eggs

  • 9 Large Egg Whites

  • 5-6 Slices Turkey Bacon

  • White Onion

  • Broccoli

  • Bell Pepers (Green, Red, Orange, Yellow)

  • White Mushroom

  • Spinach

  • Reduced Fat Cheddar Cheese

  • Salt & Pepper

Instructions

  1. Preheat the oven to 350 degrees.

  2. Line a cookie sheet with tin foil and place 5-6 pieces of turkey bacon on the pan.

  3. Bake for 18-20 minutes.

  4. Once the bacon is done, let it cool for 5-10 minutes and dice it up into smaller pieces.

  5. Rinse and dice up White Onion, Broccoli, Bell Peppers, White Mushrooms, Spinach. (There are many other veggies you can add to these egg muffins, these were just the ones I went with, feel free to make them your own)

  6. In a medium - large bowl, add 3 Large Eggs and 9 Large Egg Whites. (For the egg whites, do your best to separate the white from the yolk using the method I show in the video, or alternatively you could buy a carton of egg whites only, which would simplify the process)

  7. Beat/whip the eggs together for about 20-30 seconds. (You can use a fork or whisk)

  8. Get a muffin tin and spray 9 of the tins with cooking spray.

  9. Fill each tin about 1/2 full with the eggs.

There are 3 options or variations to go with, the reason for doing this is so you can select the recipe you would like and select it from the Custom Meal Plan Creator Workbook, if you're creating a custom meal plan.


In 3 muffin tins add the following:

  • 1-2 Tbsp. Broccoli

  • 1 Tbsp. Turkey Bacon

  • 1 Tbsp. Cheddar Cheese

Nutrition (Option A - 1 Muffin)

Protein(g): 11.5

Carbs(g): 2.5

Fat(g): 3.5

Total Calories: 87.5


In 3 muffin tins add the following:

  • 1/2 - 1 Tbsp. Spinach

  • 1/2 - Tbsp. Onion

  • 1/2 - 1 Tbsp. Mushroom

  • 1/2 - 1 Tbsp. Bell Peppers

  • 1 Tbsp. Cheddar Cheese

Nutrition (Option B - 1 Muffin)

Protein(g): 8.5

Carbs(g): 4.5

Fat(g): 3.5

Total Calories: 83.5


In 3 muffin tins add the following:

  • 1/2 - 1 Tbsp. Spinach

  • 1/2 - 1 Tbsp. Mushroom

  • 1/2 - 1 Tbsp. Bell Peppers

  • 1 Tbsp. Turkey Bacon

  • 1 Tbsp. Cheddar Cheese

Nutrition (Option C - 1 Muffin)

Protein(g): 11.5

Carbs(g): 3.5

Fat(g): 3.5

Total Calories: 91.5


Now you just need to finish them off!

  1. Top each muffin with a pinch of Salt & Pepper.

  2. Bake at 375 degrees for 18-20 minutes.

Storing & Reheating

I stored the egg muffins in an air tight container and put them in the fridge. They will keep good for 4, maybe 5 days. And when you're ready to eat, you can just heat it up in the microwave for 45 seconds to 1 minute.

0 comments

Recent Posts

See All