Partly skimmed milk, lactose free, 2% M.F.
(or other low FODMAP milk)
2 tsp
Oregano, dried
1 dash
Salt
1/4 tsp
Black pepper
1 medium
Tomato
(diced)
1 medium pepper(s)
Orange bell pepper
(diced)
3/4 cup, crumbled
Feta cheese
1/2 cup
Quinoa, cooked
(optional)
Instructions
Pre-heat oven to 350F (177C) degrees. Grease a muffin tin well with cooking spray or oil, or use muffin liners.
Whisk together the eggs and milk. Mix in the oregano, salt and pepper.
Divide the tomato, pepper, and feta (and quinoa if using) evenly in the muffin tin. Pour the egg mixture over the veggies and cheese.
Bake for 25-30 minutes, until lightly browned on the tops. Remove from oven and let cool for 10 minutes, then remove the egg muffins from the tin. Enjoy!
Notes:
Quick Tips
You can add different veggies, some cooked ham, or smoked salmon. Just place in muffin cups before pouring in the egg/ veggie mixture.
Serving
1 meal serving would be 2-3 muffin cups. You can serve with a salad, 1/4 avocado, and toast 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. Then just pop it in the microwave or oven in the morning until fully warmed through.
