This post is dedicated to something that has sustained me throughout the years by giving me life, nourishment, joy, and satisfaction. The Egg. This isn’t the first time I’ve expressed my love for the humble, oval of delight and it definitely won’t be the last. I bring you this recipe because I have personally struggled to find quick, healthy and easy breakfast options when I’m running around in the morning, I think many of us do, and these Easy Egg and Veggie Muffins are the perfect solution.
When you think of the word “superfood” your first thought probably doesn’t take you to huevos… but it should, because they’re incredibly nutrient dense. That’s why they’re an undercover superfood, so cute and unassuming, but give them a chance and they’ll provide you with a little bit of every nutrient our bodies need. AND they’ll do it in a tiny little round package that only has 77 calories while still boasting 6 grams of protein and 5 grams of healthy fat (1).
I’ve been a proud promoter of the mighty egg for years now, and they have become a staple in my diet because they’re nutrient packed, easy to make, and super versatile. I eat at least two or three a day… “But Sarah.. That’s too many, won’t your cholesterol skyrocket? Are you gonna start developing an egg like shell??”.. NAH! Contrary to popular belief, the high cholesterol content in eggs does not raise blood cholesterol levels in the majority of people. In fact, they can help raise good cholesterol, or HDL levels, linked to a reduced risk of many diseases (1). Hooray!
I’m Not Yolkin’
You are what you eat, and I don’t know about you, but if I’m gonna eat eggs all day every day I want to become a quality egg, not a junky one. There are so many labels filled with buzzwords these days that it’s hard to figure out what’s what. You might even be surprised to learn that phrases like “farm fresh” or “all natural” actually have zero meaning. Pasture raised eggs are widely considered to be the gold standard because the chickens are free to roam and eat things nature intended them to eat, like bugs and worms. What a concept! But, these can be hard to find in your local supermarket.
Organic is a term that is strictly regulated. Meaning the eggs must come from “chickens that are free-range (cage free plus access to the outdoors), fed organic feed (no synthetic pesticides), and receive no hormones or antibiotics” (2). It’s hard to make sense of all of this, but I usually try to go with organic and as local as possible. It doesn’t hurt to do some research and would probably take all of 5 minutes to find out where your eggs come from and how the chickens are raised. I spend way more time than that browsing Amazon for things I don’t need… and I’m sure I’m not the only one.
Okay enough serious egg talk. I wanna chat about this recipe because there are a few tips that will make this already Easy Egg and Veggie Muffins even easier.
- It’s important to sauté the veggies before mixing them into the eggs and baking them because veggies take longer to cook than the eggs.
- Make sure you grease the muffin tins really well to prevent the eggs from sticking and so that cleanup is a breeze. Egg muffins are only egg muffins if you can get them out of the pan. HAHA!
I used sauteed red pepper, swiss chard, and leeks in mine but seriously ANY veggie would work. Plus tons of room to experiment with add-ins and flavor combinations.
Veggies: mushrooms, spinach, kale, jalapeños, broccoli, cauliflower, avocado, onion, sweet potato, garlic
Herbs: parsley, cilantro, rosemary, thyme, oregano, basil
Meats: bacon, turkey, chicken, sausage, steak
- 9 eggs
- 1 cup red bell pepper, chopped
- 2 cup swiss chard, chopped
- 1 cup leeks, chopped
- 1 tsp. paprika
- 1 tsp. salt
- 1 tsp. garlic powder
- ¼ tsp. cayenne
- 2 Tbsp. olive oil
- Preheat the oven to 375℉ and wash and chop all veggies.
- Heat the olive oil in a medium skillet, and add in the chopped red bell pepper and leeks. Saute for 3-4 minutes then add the chard, paprika, salt, garlic powder and cayenne. Continue cooking until everything is tender. Turn off heat and let cool a little bit.
- Meanwhile, crack the eggs into a large bowl and beat well.
- Grease a muffin tin (really well) with the oil or butter of your choice.
- Once the veggies have cooled a bit add them into the eggs and mix thoroughly.
- Fill each muffin tin ¾ of the way and bake for 15-20 minutes or until the muffins are cooked through in the middle.
- Remove from the oven and enjoy hot or seal in an airtight container for snacking and meal prep.