Sunday, 7 April 2019

Healthy Egg Muffins Recipe

keto healthy egg muffin recipe

If a food can be eaten for breakfast, lunch and dinner, you'll find me making it. Although I love making food and trying new recipes, I'm very practical when it comes to cooking so a multi-tasking, long lasting meal that can be cooked in bulk ticks all my boxes.


When I make these veggie filled egg muffins, we'll eat them for days afterwards either as a post-workout snack, for dinner or breakfast (my personal favourite time to eat these). Even reheated in the microwave, these taste as good as they did fresh out of the oven. I love that not only do they taste great, but they are packed full of vegetables and also a hint of chilli for an unexpected warmth. The absolute BEST part about this recipe? It is SO simple and inexpensive to make. You probably have most of the ingredients in your kitchen already and spending 20 minutes whipping these up creates time saved on making breakfasts, lunches and dinners for the days that follow. The return on investment is real.

DETAILS
Gluten Fee | Vegetarian | Keto | 20 mins | Makes 8
CALORIES: 136 | CARBS: 3g | PROTEIN: 12g| FAT: 9g
(per muffin)

INGREDIENTS
-1/2 white onion, chopped
-2 cloves garlic, chopped
-1 chilli pepper, chopped
-1/2 courgette, grated
-1 red bell pepper, chopped
-8 large eggs
-2 cups rocket, roughly chopped
-1/4 cup Parmesan cheese, grated
-salt and pepper (as desired)

METHOD
Preheat your oven to 190 degrees Celsius and coat a muffin tin with cooking spray and set aside. I used an "extra deep" tin of 6 but a regular tin of 8 would also work.

Pan fry your onion and garlic, then once they are browned add your courgette, chilli and red bell pepper to the pan and sauté.

Fill the bottom of each muffin tin with even amounts of the sautéed vegetable mixture, ensuring they are patted down tightly and flat.

In a mixing bowl, whisk together the eggs, rocket, cheese, salt and pepper.

Then pour that mixture evenly into the muffin tins. Do not fill completely to the top as they will rise significantly when baked!

Bake in the oven for 15-20 minutes until your egg muffins have risen and are golden.

Let me know if you try this recipe out and what you think in the comments below! Hope you enjoy...




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