All for the cost of a dime, the “incredible edible egg” is packed with satisfying high-quality protein and over 13 vitamins and minerals. These versatile little guys are perfect for breakfast, lunch, dinner, brunch, or snacks. No longer are eggs demonized as harmful to our health. On the contrary, research shows that the egg can actually become a consistent part of a healthy diet. Gone are the outdated recommendations to limit eggs.
The 2015 Dietary Guidelines for Americans lifts the previous limit on dietary cholesterol, which encourages individuals to include a variety of lean and healthy protein choices, including eggs.
Whole eggs are nutrient rich but toss the yolk (which does contain the cholesterol and fat) and you toss out a lot of beneficial nutrients including,
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Protein (yes, it is not all in the white!)
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Vitamin D– beneficial for bone health, immune support and more!
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Choline– a micronutrient involved in nerve function and cell membranes
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Leutine and zeaxanthin– antioxidants that are connected to eye health
When making egg recipes, I believe that using a combination of whole eggs and egg whites is the perfect way to manage the fat and calories while not losing the integrity and flavor of the recipe. The Egg Quiche Muffin Blueprint is a fantastic recipe to make on a weekend or day off and have available to warm up on a fast paced morning. Add your favorite ingredient combinations and enjoy this satisfying quiche all in a portion controlled package.
Basic Egg Quiche Blueprint
6 whole eggs
4 egg whites
½ cup 1% milk
¼-½ tsp ground black pepper
¼-½ tsp kosher salt
Optional Add-Ins
½ cup shredded cheese
¼ cup crumbled feta cheese
4oz can mild (or spicy) green chili peppers
2 cups chopped, cooked vegetables- any kind (spinach, zucchini, broccoli, mushrooms, onions, peppers); roasted, grilled, sauteed, or steamed all work
½ cup cottage cheese or ricotta cheese (using low fat will lower calories and total/saturated fat)
2-4 tbsp sliced green onions/scallions
4-8 ounces (¼-½ pound) cooked ground turkey or chicken sausage
Directions:
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Preheat oven to 350 degrees. Generously spray a muffin tin with nonstick cooking spray (OR for easier clean up, insert tin foil cupcake liners and then spray with nonstick cooking spray).
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In a medium bowl, whisk together eggs, egg whites, milk, salt and pepper.
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Mix in any “add-in” ingredients to the egg mixture.
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Using a ⅓ cup scoop, evenly divide the mixture in the muffin tin. NOTE: the amount of total mixture will depend on the ‘add-ins’ included.
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Bake in the oven for about 25 minutes or until the tops just begin to brown and the egg has set.
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Allow to cool before serving or storing. Enjoy!
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Once you have found some ingredient combinations you like, make a double batch and leave in the refrigerator for up to 3 days to eat as meals or snacks.
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The egg muffins can be wrapped individually and frozen. To re-warm, take the muffins out of the freezer the night before you want to eat them and allow to thaw in the refrigerator. Warm up in the toaster oven or oven for several minutes. They can also be microwaved, but the oven will provide the best texture. Overcooking the egg will make them tough. If microwaving, cook on 50% for about 30 seconds.
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The egg muffins can be customized to your taste preferences. Each person in your family can add different ingredients to make their own edible art. Get creative!
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Any vegetables you add must be cooked in advance before adding to the egg mixture; foregoing the cooking of the vegetables will leave the egg quiche watery. This is a great recipe to use up leftover cooked vegetables from a previous dinner.
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If you add ground sausage, bacon, ham or any other protein, cook thoroughly before adding to the egg mixture. Never use raw or uncooked meat in the recipe.
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These muffins are great for breakfast with a slice of whole grain/sprouted grain toast OR fruit. You can also place one in between whole grain english muffin halves for a egg sandwich on the run!
A few delicious egg muffin recipe ideas:
Green Chili
6 whole eggs
4 egg whites
½ cup 1% milk
¼-½ tsp ground black pepper
¼-½ tsp kosher salt
½ cup low fat cottage cheese
¼-½ cup low fat cheddar or Monterey Jack cheese
4oz can diced green chilis
Veggie Garden
6 whole eggs
4 egg whites
½ cup 1% milk
¼-½ tsp ground black pepper
¼-½ tsp kosher salt
¼ cup crumbled feta cheese
2 cups roasted/sauteed mixed veggies
Tex Mex
6 whole eggs
4 egg whites
½ cup 1% milk
¼-½ tsp ground black pepper
¼-½ tsp kosher salt
½ cup shredded Mexican Cheese
½ medium sweet onion + ½ red bell pepper, chopped and sauteed in 1tsp butter until caramelized
Serve with 1 tbsp salsa per quiche (optional)
TRUTH: Therefore I tell you, stop being worried or anxious (perpetually uneasy, distracted) about your life, as to what you will eat or what you will drink; nor about your body, as to what you will wear. Is life not more than food, and the body more than clothing? And who of you by worrying can add one hour to [the length of] his life?
Matthew 6:25,27 (AMP)
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