Breakfast Egg Muffin Cups – 5 Healthy Variations

These Breakfast Egg Muffin Cups are a scrumptious make-ahead breakfast packed filled with protein, veggies and is completely customizable! Make them forward of time, refrigerate or freeze them, after which warmth them for a fast breakfast.

Breakfast Egg Muffins

I like to make breakfast meals which might be filling, fast to make, pack within the diet and the leftovers retailer properly! These breakfast egg cups match each requirement! These egg cups are creamy, heat and completely portioned to be filling for teenagers and adults each!

Components for Breakfast Egg Cups

The components for egg cups are very fundamental. The add-ins are actually the star of the recipe and I’ve a lot of variations so that you can strive. These are what you will want for the egg base:

• Eggs – giant eggs are greatest for this recipe
• Milk – makes the egg cups extra wealthy and a greater texture. You should use any kind of unsweetened milk
• Cottage Cheese – Offers additional protein, and taste. You should use any fats % you want, however attempt to discover small curd.
• Salt + Pepper – a should for any egg dish!

Ingredient Variations for Breakfast Egg Cups

This recipe is the very best as a result of you should utilize your favourite add-ins! Listed here are some yummy combos you may want strive.

Backyard Veggie Egg Cups

• Egg Cup Base
• Spinach
• Tomatoes
• Mushrooms
• Cheddar Cheese

French Egg Cups

• Egg Cup Base
• Inexperienced Onion
• Smoked Gouda Cheese
• Asparagus

Meat Lovers Egg Cups

• Egg Cups Base
• Diced Ham
• Crumbled Bacon
• Crumbled Sausage

Greek Egg Cups

• Egg Cups Base
• Feta Cheese
• Tomatoes
• Kalamata Olives

Spanish Egg Cups

• Egg Cups Base
• Black Beans
• Inexperienced Bell Peppers
• Tomatoes
• Salsa

Methods to Bake Eggs in Muffin Cups

These egg cups take only a few minutes to whip up!

1. Preheat oven to 375 levels F. Spray a muffin tin with non-stick spray.
2. Whisk collectively eggs in a big bowl. Add cottage cheese, milk, salt and pepper.
3. Stir in add-ins for no matter kind of egg muffin cup you’re making.
4. Pour egg combination into muffin tin, filling every cup 3/4 of the best way full.
5. Bake for about 25 minutes, till the facilities are utterly set. The perimeters will barely brown.
6. Permit to chill for a couple of minutes earlier than eradicating and serving.

Suggestions for Making the Greatest Egg Muffins

• Ensure you whisk the egg base properly in order that the whites and yolks of the eggs are totally mixed. This prevents clumps of egg white getting cooked and never mixing in.
• Chop and cube the add-ins very small. You need to get a good mixture of add-ins with each chew, and chopping issues small is one of the simplest ways.
• Spray every muffin cup very well with a superb non-stick cooking spray. Eggs are infamous for sticking to issues, however should you coat the tin properly, they shouldn’t stick.

How Do You Retailer Egg Muffin Cups?

You may retailer these within the fridge for as much as 5 days or within the freezer for two months.

To Retailer: After they’re baked, allow them to cool after which put in an hermetic container. You may reheat within the microwave for 30 seconds from the fridge, and 60 seconds from the freezer. I like to recommend wrapping in a paper towel from the freezer earlier than microwaving to take away additional water and provides a greater texture when reheated.

Can You Eat Eggs Each Day?

Eggs have gotten a nasty fame through the years as a result of they comprise ldl cholesterol.  A big egg incorporates about 185 mg of ldl cholesterol, and the advice from the American Coronary heart Affiliation (AHA) is a restrict of 300 mg per day.

So, must you restrict your egg consumption?  The reply is actually no.  The advice from the AHA may be complicated, and right here is why.  It assumes that while you eat extra ldl cholesterol from meals,  your blood ldl cholesterol will increase. However, your physique truly doesn’t work that manner. The analysis constantly and reliably reveals that the ldl cholesterol you eat has little or no affect on how a lot ldl cholesterol is in your blood.

Your physique truly makes its personal ldl cholesterol. Numerous it, in reality. Each single day you produce between 1 and a pair of grams of it by yourself. (That’s 5-10 occasions the ldl cholesterol in a big egg.) If you eat extra ldl cholesterol from meals like eggs, your physique produces much less of it. And while you eat much less ldl cholesterol, your physique produces extra.  Ldl cholesterol is definitely actually essential in your physique. It’s in each outer layer of all of your cells.  It’s a requirement for progress (in infants and adults). And it’s required for the manufacturing of many hormones.

The egg paranoia has been based mostly on the previous assumption that consuming the yolks will elevate blood ldl cholesterol (and improve your danger for artery and coronary heart illness).  And regardless that the research has disproven the hypothesis — for many of the inhabitants — the medical group has been gradual to reverse suggestions.  Until you could have medical situations the place your physician has suggested lowering your ldl cholesterol consumption, then consuming eggs on a regular basis is simply nice!

Extra Favourite Breakfast Recipes

Base

• 10 giant eggs
• 1/2 cup cottage cheese
• 1/4 cup milk
• 1/2 teaspoon salt or to style
• 1/4 teaspoon black pepper

Backyard Veggie

• 1/2 cup spinach diced
• 1/2 cup tomatoes diced
• 1/2 cup mushrooms diced
• 1/2 cup cheddar cheese

Meat Lovers

• 1/2 cup ham diced
• 1/2 cup bacon cooked and crumbled
• 1/2 cup sausage cooked and crumbled

French

• 2 tablespoons inexperienced onion
• 1/2 cup smoked gouda cheese
• 1/2 cup asparagus diced

Greek

• 1/2 cup feta cheese
• 1/2 cup tomatoes diced
• 1/4 cup kalamata olives diced

Spanish

• 1/2 cup black beans
• 1/4 cup inexperienced bell peppers diced
• 1/4 cup tomatoes diced
• 1/2 cup salsa for topping

• Preheat oven to 350* F. Spray a muffin tin with non-stick spray.

• Whisk collectively eggs in a big bowl. Add cottage cheese, milk, salt and pepper.

• Stir in add-ins for no matter kind of egg muffin cup you’re making.

• Pour egg combination into muffin tin, filling every cup 3/4 of the best way full.

• Bake for about 25 minutes, till the facilities are utterly set. The perimeters will barely brown.

• Permit to chill for a couple of minutes earlier than eradicating and serving. Cool to room temperature earlier than storing.

Serving: 1muffin cup | Energy: 70kcal | Carbohydrates: 1g | Protein: 6g | Fats: 4g | Saturated Fats: 1g | Polyunsaturated Fats: 1g | Monounsaturated Fats: 2g | Trans Fats: 1g | Ldl cholesterol: 157mg | Sodium: 186mg | Potassium: 75mg | Fiber: 1g | Sugar: 1g | Vitamin A: 247IU | Calcium: 37mg | Iron: 1mg