Breakfast Egg Muffins – 9 Low Carb Egg Cups

Breakfast Egg Muffins – 9 Low Carb Egg Cups

Servings

12

servings
Prep time

7

minutes
Cooking time

15

minutes
Calories

53

kcal

Ingredients

  • BREAKFAST EGG MUFFINS – START WITH THIS BASE FOR ALL FLAVORS FIRST:

  • 10 large eggs

  • 1 – 1 1/2 teaspoons sea salt, or to taste

  • 1/4 – 1/2 teaspoon black pepper, or to taste

  • Broccoli and Cheddar Cheese:

  • 1/2 teaspoon dried thyme

  • 1/2 teaspoon garlic powder

  • 1 1/2 cups broccoli, steamed and chopped (or frozen and thawed)

  • 2/3 cup grated cheddar cheese, plus more for topping

  • Buffalo Chicken:

  • 1/2 teaspoon garlic powder

  • 1/3 cup Buffalo Sauce (I used Frank’s)

  • 1/3 cup chopped green onions

  • 1 cup chopped cooked (or rotisserie) chicken

  • Ham and Cheddar Cheese:

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon onion powder

  • 1/2 teaspoon dried mustard or Dijon Mustard (optional)

  • 2/3 cup grated cheddar cheese plus more for topping

  • 3/4 cup chopped cooked or deli ham

  • Kimchi:

  • 1/2 teaspoon toasted sesame oil

  • 1/3 cup finely chopped kimchi

  • 1/4 cup diced red peppers

  • 1/3 cup crumbled cooked bacon (optional)

  • JalapeƱo Popper:

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon onion powder

  • 3-4 jalapeƱo peppers de-seeded and chopped, plus round slices for topping (if desired)

  • 1/3 cup softened cream cheese

  • 1/2 cup grated cheddar cheese

  • 1/3 cup cooked crumbled bacon

  • Bacon, Mushrooms and Spinach

  • 1 cup chopped spinach

  • 1/2 cup chopped mushrooms (white button or cremini)

  • 3 strips cooked and crumbled bacon , use Whole30 compliant bacon as needed

  • Spinach and Cheese:

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon dried basil

  • 2 cups chopped spinach

  • 1 1/2 cups grated Parmesan cheese, plus more for topping

  • Sun-Dried Tomato, Parmesan and Spinach:

  • 1/3 – 1/2 cup sun dried tomatoes soaked in very warm water until tender and chopped (discard soaking water)

  • 3/4 cup chopped spinach

  • 1/4 cup loosely packed chopped fresh basil

  • 1 cup grated Parmesan cheese plus more for topping

  • Healthy Egg Muffins with Tomato & Spinach

  • 1/2 teaspoon garlic powder

  • 3/4 teaspoon Italian seasoning

  • 1 cup diced ripe tomatoes

  • 1 cup chopped spinach

  • Optional: Feel free to add 3/4 cup grated Parmesan if not Paleo / Whole30 or Dairy Free

Directions

  • START WITH THIS BASE RECIPE FOR ALL BREAKFAST EGG MUFFINS:
  • Preheat oven to 400 F. Line a 12 count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.
  • In a large 4 cup measuring cup or mixing bowl, crack in eggs and whisk together with salt and black pepper.
  • (SEE BELOW TO ADJUST FOR DIFFERENT FLAVORS OR LEAVE AS IS FOR PLAIN)
  • Divide evenly into muffin tins filling each about 2/3 full. Bake in preheated oven for 12-15 minutes, or until set.
  • Broccoli and Cheddar: Whisk in garlic powder and thyme until combined. Stir in broccoli and cheddar. Divide evenly into muffin tins filling each about 2/3 full.
  • Sprinkle with more cheddar if desired. Bake in preheated oven for 12-15 minutes, or until set.
  • Buffalo Chicken: Whisk in garlic powder and buffalo sauce until combined. Stir in green onions. Divide evenly into muffin cups filling each about 2/3 full.
  • Use a spoon to evenly distribute chicken into muffin cups (about 2-3 tablespoons each). Bake in preheated oven for 12-16 minutes, or until set. Serve with a drizzle of buffalo sauce if desired.
  • Ham and Cheddar: Whisk in garlic powder and onion powder until combined. Stir in ham and cheddar cheese. Divide evenly into muffin cups filling each about 2/3 full.
  • Top with more ham and cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
  • Kimchi: Whisk in sesame oil until combined. Stir in kimchi, cheese, and bacon (if using). Divide evenly into muffin cups filling each about 2/3 full.
  • Top with more chopped kimchi & bacon if desired. Bake in preheated oven for 12-15 minutes, or until set.
  • JalapeƱo Popper: Whisk in garlic powder, onion powder, and cream cheese until combined. Stir in cheddar cheese, chopped jalapeƱo and bacon. Divide evenly into muffin cups filling each about 2/3 full.
  • Place 1 round jalapeƱo slice on top in each muffin cup, if desired. Bake in preheated oven for 12-17 minutes, or until set.
  • Mushroom, Green Pepper and Spinach : Whisk in Italian seasoning until combined. Stir in mushrooms, peppers, and spinach (Add sausage if using). Divide evenly into muffin cups filling each about 2/3 full.
  • Bake in preheated oven for 12-16 minutes, or until set.
  • Spinach and Cheese
  • Whisk in garlic powder and basil until combined. Stir in spinach and cheese. Divide evenly into muffin cups filling each about 2/3 full.
  • Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.
  • Sun-Dried Tomato, Parmesan and Spinach
  • Stir in sun-dried tomatoes, spinach, basil, and cheese. Divide evenly into muffin cups filling each about 2/3 full.
  • Sprinkle with more cheese if desired. Bake in preheated oven for 12-16 minutes, or until set.
  • Healthy Egg Muffins with Tomato & Spinach
  • Whisk in garlic powder and Italian seasonings until combined. Stir in tomatoes and spinach. You can add cheese here if using. Divide evenly into muffin cups filling each about 2/3 full.
  • Sprinkle with more cheese if desired. Bake in preheated oven for 12-16 minutes, or until set.

this article and recipe adapted from thisĀ site

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