The perfect protein-rich and filling make-ahead breakfast.
Ingredients
4 spray (about 1/3 second)
Cooking spray, vegetable oil
1 cup chopped
Red bell pepper
1 cup chopped
Green bell pepper
1 cup
Yellow onion
(chopped)
1 cup
White mushrooms
(chopped)
2 cup
Baby spinach
(roughly chopped)
2 clove(s)
Garlic
(minced)
4 large egg
Egg white
4 large
Egg
1 tbsp
Olive Oil, Extra Virgin
1/4 tsp
Salt
(to taste)
Instructions
Preheat the oven to 350F degrees and grease a 12-cup muffin pan with cooking spray.
Prep all your veggies: mince garlic, chop red pepper, green pepper, yellow onion, mushrooms, spinach, and set aside separated.
Crack the eggs and whisk in a large measuring cup (or bowl) and set aside.
Heat a nonstick pan over medium heat. Once hot, add in olive oil. Add in the red pepper, green pepper, yellow onion, and salt. Saute for about 5-7 minutes, or until the peppers are tender.
Add in spinach and mushrooms and cook for another 2 minutes.
In the last 30 seconds, add in minced garlic.
Pour the cooked veggies into the whisked eggs. Stir to combine.
Pour the egg/veggie mixture evenly into the muffin pan holes. You'll have enough for all 12 muffin slots.
Bake for about 15 minutes, or until the tops are firm to the touch or if an inserted toothpick comes out clean.
Let cool in the pan for a few minutes, before removing. Serve immediately or let finish cooling on a cooling rack. Check notes for storage instructions.
Notes:
Quick Tips:
Mix it up: Add different veggies, cooked ham, or smoked salmon. Just place in muffin cups before pouring in the egg/ veggie mixture.
Serving: One serving would be 2-3 muffin cups. You can serve it with 1/4 avocado, toast, or a salad for a hearty breakfast or lunch.
Safety:Raw eggs may contain harmful bacteria. They should be cooked to an internal temperature of at least 74C or 165F degrees to ensure they are safe to eat.
Storage: Store in an airtight container in the fridge for no longer than 4 days. You can also store these egg muffins individually in the freezer for up to 3 months. To thaw, remove from the freezer the night before and store in the refrigerator. Just pop it in the microwave or oven in the morning until warmed through.
