Langsung ke konten utama

Breakfast Egg Muffins - 9 Low Carb Egg Cups




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)

Jalape�o Popper:
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 3-4 jalape�o 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

Instructions

START WITH THIS BASE RECIPE FOR ALL BREAKFAST EGG MUFFINS:
  1. Preheat oven to 400 F. Line a 12 count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.
  2. 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)
  1. Divide evenly into muffin tins filling each about 2/3 full. Bake in preheated oven for 12-15 minutes, or until set.
  2. Broccoli and Cheddar:
  3. Whisk in garlic powder and thyme until combined. Stir in broccoli and cheddar. Divide evenly into muffin tins filling each about 2/3 full.
  4. Sprinkle with more cheddar if desired. Bake in preheated oven for 12-15 minutes, or until set.

Buffalo Chicken
  1. Whisk in garlic powder and buffalo sauce until combined. Stir in green onions. Divide evenly into muffin cups filling each about 2/3 full.
  2. 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:
  1. 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.
  2. Top with more ham and cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

Kimchi:
  1. 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.
  2. Top with more chopped kimchi & bacon if desired. Bake in preheated oven for 12-15 minutes, or until set.

Jalape�o Popper:
  1. Whisk in garlic powder, onion powder, and cream cheese until combined. Stir in cheddar cheese, chopped jalape�o and bacon. Divide evenly into muffin cups filling each about 2/3 full.
  2. Place 1 round jalape�o 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 :
  1. 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.
  2. Bake in preheated oven for 12-16 minutes, or until set.

Spinach and Cheese
  1. Whisk in garlic powder and basil until combined. Stir in spinach and cheese. Divide evenly into muffin cups filling each about 2/3 full.
  2. Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

Sun-Dried Tomato, Parmesan and Spinach
  1. Stir in sun-dried tomatoes, spinach, basil, and cheese. Divide evenly into muffin cups filling each about 2/3 full.
  2. Sprinkle with more cheese if desired. Bake in preheated oven for 12-16 minutes, or until set.

Healthy Egg Muffins with Tomato & Spinach
  1. 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.
  2. Sprinkle with more cheese if desired. Bake in preheated oven for 12-16 minutes, or until set.


Base Recipe adapted from this SITE

Komentar

Posting Komentar

Postingan populer dari blog ini

EASY CHICKEN STIR FRY RECIPE

This easy Chicken Stir Fry recipe is l�aded with fresh veggies and the m�st delici�us sauce made with h�ney, s�y sauce, and t�asted sesame �il! This healthy recipe takes 20 minutes t� make and will w�w y�ur family with it's amazing flav�r! Ingredients 1 lb b�neless, skinless chicken breast cut int� 1 inch cubes salt and pepper t� taste 2 tbsp �live �il divided 2 cups br�cc�li fl�rets 1/2 yell�w bell pepper cut int� 1 inch pieces 1/2 red bell pepper cut int� 1 inch pieces 1/2 cup baby carr�ts sliced 2 tsp minced ginger 2 garlic cl�ves minced Stir Fry Sauce 1 tbsp c�rn starch 2 tbsp c�ld water 1/4 cup l�w s�dium chicken br�th 3 tbsp l�w s�dium s�y sauce 1/4 cup h�ney 1 tbsp t�asted sesame �il 1/2 tsp crushed red pepper flakes Instructi�ns Stir Fry Sauce In a medium size b�wl, whisk t�gether c�rn starch and water. Add remaining ingredients (chicken br�th, s�y sauce, h�ney, and t�asted sesame �il, red pepper...
Posting Komentar
Baca selengkapnya

Pumpkin Crisp

INGREDIENTS CRISP MIXTURE 2 cups (180g) quick-cooking oats 2 cups (250g) all-purpose flour 1 cup (200g) packed brown sugar 1/2 teaspoon baking powder 1/2 teaspoon baking soda 2 teaspoons pumpkin pie spice 1 cup (227g) butter, cubed while cold PUMPKIN MIXTURE 3 eggs 1 cup (200g) granulated sugar 1 can (15 ounces) pumpkin pur�e 2/3 cup (80g) heavy cream 2 teaspoons pumpkin pie spice 1 teaspoon pure vanilla extract 1/2 teaspoon kosher salt INSTRUCTIONS Preheat oven to 375�. CRISP MIXTURE Grease a 12inch or 13-inch skillet with cooking spray or butter. Combine the oats, flour, brown sugar, baking powder, baking soda, and pumpkin spice together. Add in the cubed butter and use your hands to combine. You want the butter to be pea-sized and coated entirely. Spread 4 cups over the bottom of your prepared pan and press flat. Set the remaining crisp mixture aside. PUMPKIN MIXTURE In a large bowl, whisk to...
Posting Komentar
Baca selengkapnya

Chicken Cacciatore

Ingredients 3 p�unds b�ne-in, skin-�n, chicken thighs (ab�ut 8) 1 tablesp��ns �live �il salt pepper 1 large �ni�n, finely ch�pped 8 �unces sliced fresh mushr��ms 3 cl�ves garlic, minced 1/2 teasp��n crushed red pepper flakes 2 tablesp��ns all-purp�se fl�ur 1 cup dry white wine 1 (14.5-�unce) can diced t�mat�es, d� n�t drain 2 tablesp��ns t�mat� paste 3 bay leaves 1 small Parmesan rind 1 tablesp��n fresh thyme, �r 1 teasp��n dried thyme 1 teasp��n dried �regan� 1 large red bell pepper, ribs and seeds rem�ved, ch�pped Instructi�ns Heat a large Dutch �ven �r skillet �ver medium heat. Add the �live �il.   Seas�n the chicken pieces with salt and pepper. Add half the chicken and c��k, skin side d�wn, until crisp and br�wned. Turn the pieces �ver and c��k an�ther 5 minutes. Rem�ve t� a plate and c�ntinue br�wning in small batches until all chicken is br�wned. Reserve 1 tablesp��n �f the drippings in the pan. Add th...
Posting Komentar
Baca selengkapnya