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EGG MUFFINS

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Let's just cut to the chase: Eggs muffins are awesome.  They are super easy, inexpensive, customizable, portable, and can be pre-prepped for a quick and nutritious meal anytime of the day.  I love to make a big batch of these on Sunday so we can enjoy them for breakfast, lunch or dinner during the week.

This recipe uses whole eggs.  I grew up in the era when egg yolks were demonized for their cholesterol/fat content.  Your meal was only considered healthy if you opted for whites & skipped the creamy goodness in the middle.  Sadly, we were cooking our egg white omelettes in trans-fat-laden margarine and thinking we were healthy!  Thank goodness times have changed.  We now know that the cholesterol in eggs is NOT what increases blood cholesterol.  So my suggestion here — use whole eggs.  In addition to being a great source of high quality protein, they are rich in choline and vitamins & minerals like selenium, riboflavin, and other B vitamins.

One of my favourite things about egg muffins is how customizable they are.  In general, I use whatever veggies I have in my fridge. Spinach, peppers, and mushrooms are frequent flyers, but so are leftover roasted vegetables and fresh herbs.  Diced cooked bacon, chicken, or tofu, smoked fish, and/or cheese can also be added.  And feel free to get creative!  For my next batch, I'm planning to add turmeric and Indian spices for a fun and flavourful twist.

I’ve provided two versions below. The first is super simple and uses raw or leftover roasted vegetables only. In the second (my fave), I’ve sautéed the vegetables first, so there is one extra step. I’ve also given more detailed directions for those who prefer measurements and added smoked mackerel for extra protein, those essential omega 3 fatty acids, and a nice hit of umami!

Basic Egg Muffin Recipe

Ingredients for 12 Egg Muffins:

  • 1 egg per muffin cup

  • diced chopped veggies (above I used leftover roasted rainbow carrots, and diced red pepper, baby spinach and watercress)

  • salt & pepper to taste

  • other options: diced cooked bacon/ham/chicken, shredded cheese, herbs and spices, hot sauce

Directions:

  1. Preheat oven to 350F and prepare muffin tins by inserting liners or greasing lightly (see note below).

  2. Whisk eggs and add salt and pepper (or other spices and/or hot sauce) as desired.

  3. Fill lined muffin cups with veggies and/or meat to approximately 3/4 full. Divide beaten eggs between each cup. They should be close to full but not overflowing. Sprinkle with cheese if using.

  4. Bake for 25 to 35 minutes, or until eggs have set and are starting to brown. Allow muffins to cool in the tin for 5 to 10 minutes, then remove to wire rack to finish cooling.

Note: From my experience, silicone liners give the best results. Egg muffins tend to stick to paper liners.

Egg muffins can be stored in an air tight container in the fridge for up to 5 days and enjoyed cold or reheated before serving.  I love mine with sweet potato fries (or even on sweet potato toast!) with avocado and hot sauce.    

Spinach, Pepper & Mackerel (or Bacon) Egg Muffins

 Ingredients for 12 egg muffins:

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  • 1 Tbsp avocado oil

  • 1 cup finely diced white onion

  • 1 red bell pepper, finely diced 

  • 1 yellow bell pepper, finely diced

  • 2 cups baby spinach, roughly chopped

  • 10 eggs

  • 1/2 tsp Frank’s Red Hot (optional)

  • 1/2 tsp sea salt 

  • 1/2 tsp garlic powder (optional)

  • 1/4 tsp black pepper

  • 1 cup diced smoked mackerel (below) or smoked salmon or pre-cooked bacon, torn into pieces (optional)

  • 1/2 cup to 1 cup grated dairy-free cheddar style cheese cheese (or sub regular cheddar cheese)

Directions

  1. Preheat oven to 350F. Grease 12 muffin cups or line with silicone liners (see note below).

  2. Heat oil in a large cast iron skillet over medium heat.  Add onion & pepper and sauté for approx 5 minutes until tender.

  3. Add spinach and allow to wilt for 90 seconds.  Remove from heat.

  4. In a large bowl, whisk together eggs, hot sauce, salt, garlic powder, and pepper.  Stir in vegetables and 3/4 cup cheese.

  5. Scoop 1/3 cup of egg mixture into each muffin cup.  Sprinkle with remaining 1/4 cup cheese.

  6. Bake for 25-35 minutes or until cooked through and golden brown on top. Allow egg muffins to cool in the tin for 5 to 10 minutes, then remove to wire rack to finish cooling.

Note: From my experience, silicone liners give the best results. Egg muffins tend to stick to paper liners.

Egg muffins can be stored in an air tight container in the fridge for up to 5 days and enjoyed cold or reheated before serving. The Spinach, Pepper & Mackerel Egg Muffins below were served with Oh My Yummies gluten-free crackers, a mixed salad, homemade guacamole, toasted sunflower seeds, and chipotle ranch dressing.

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Egg Muffins are great for school or work lunches. Packed here with vegetables, dried fruit, nut-free trail mix, and Pumpkin Chocolate Chip Cookie Dough.

Egg Muffins are great for school or work lunches. Packed here with vegetables, dried fruit, nut-free trail mix, and Pumpkin Chocolate Chip Cookie Dough.