Let's just cut to the chase: Eggs muffins are awesome. They are super easy to make, inexpensive, customizable, portable, and can be pre-prepped for a quick and nutritious meal anytime of the day. I love to make a big batch of these on Sunday so we can enjoy them for brekkie, lunch or dinner during the week.
This recipe uses whole eggs. I grew up in the era when egg yolks were demonized for their cholesterol/fat content. Your meal was only considered healthy if you opted for whites & skipped the creamy goodness in the middle. Sadly, we were cooking our egg white omelettes in trans-fat-laden margarine and thinking we were healthy! Thank goodness times have changed. We now know that the cholesterol in eggs is NOT what increases blood cholesterol. So my suggestion here -- use whole eggs. In addition to being a great source of high quality protein, they are rich in choline and vitamins & minerals like selenium, riboflavin, and other B vitamins.
One of my favourite things about egg muffins is how customizable they are. In general, I use one egg per muffin cup (so you can make as few or as many as your heart desires!) and whatever veggies I have in my fridge. Fresh diced greens, peppers and mushrooms are frequent flyers in my egg muffins, but so are leftover roasted veggies and fresh herbs. Diced cooked meat and cheese can also be added. And feel free to get creative! For my next batch, I'm planning to add turmeric and Indian spices for a fun and flavourful twist.
1 egg per muffin cup
diced chopped veggies (here I used leftover roasted rainbow carrots, diced red pepper, baby spinach and watercress)
salt & pepper to taste
other options: diced cooked bacon/ham/chicken, shredded cheese, herbs and spices, hot sauce
Preheat oven to 350F and prepare muffin tins by inserting liners or greasing lightly. Please note that from my experience, SILICONE liners give the best results here. Egg muffins tend to stick to both paper lined and unlined muffin cups.
Whisk eggs and add salt and pepper (or other spices and/or hot sauce) as desired.
Fill lined muffin cups with veggies and/or meat to approximately 3/4 full. Divide beaten eggs between each cup. They should be close to full but not overflowing. Sprinkle with cheese if using.
Bake for 20-25 minutes or until eggs have set and are starting to brown. Allow muffins to cool in the tin for 5 minutes, then remove to wire rack to finish cooling.
Egg muffins can be stored in an air tight container in the fridge for up to 5 days and enjoyed cold or reheated before serving. I love mine with sweet potato fries (or even on sweet potato toast!) with avocado and hot sauce.