Food

Scrambled Egg White Muffin Cups

April/March 4, 2017/ 1 Comment Edit"Scrambled Egg White Muffin Cups"

When you’re not eating sugar and trying not to eat carbs, it can be tough to find something that’s satisfying when you’re hANGRY.

I don’t know about you, but I have little beggars at my feet each morning whining for milk, breakfast and Doc McStuffins (we’re working on that last one).   It can be hard to think straight and get the coffee made, let alone prepare a healthy breakfast.  Many mornings I whipped up pancakes or cereal for the girls, then made a protein shake or egg white frittata for myself.  Some days, though, that was just too much work! So, I decided to make some scrambled egg white omelets in muffin cups head of time so I could just pop them in the microwave for my breakfast.  Great for on the go, too!

Here’s one way I made a healthy version.  Obviously, the possibilities are endless, but I’ll just share what I had on hand:

• 4 large eggs
• 1 1/2 c egg whites
• 1 c cooked meat (I used italian sausage, but could sub ham or bacon)
• 1/2 c freshly chopped spinach
• 1/2 c tomatoes or rotel
• 1/4 c feta cheese
• 1/4 c onion and/or peppers (I don’t recommend that much jalepeno!)
• 1/4 teaspoon garlic powder
• 1/2 teaspoon seasoned salt
• salt & pepper to taste

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Step 1:

In a medium bowl, whisk the eggs and egg whites together then add seasonings to your liking.  

Step 2:

Cut, chop and measure remaining ingredients.  Add the mixture to the eggs.  Mix well.

Step 3:

Use a 1/4 measuring cup to scoop mixture into WELL-greased muffin tins. You can fill them all the way up.

Step 4:

Bake at 350 for 20-25 min or until the center is cooked.  Let cool then use a plastic knife to pop them out!

Step 5:

Enjoy.  May I suggest making these during nap or the night before you want them.  Then, you can just pop them in the microwave for a fast and nutritious breakfast.  Serve them up with a little bit of salsa, and you’re golden!

Scrambled Egg White Muffin Cups

Yields 12

Simple breakfast on the go.

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Prep Time

10 min

Cook Time

20 min

Total Time

35 min

Ingredients

1. 4 large eggs
2. 1 1/2 c egg whites
3. 1 c cooked meat (I used italian sausage, but could sub ham or bacon)
4. 1/2 c freshly chopped spinach
5. 1/2 c tomatoes or rotel
6. 1/4 c feta cheese
7. 1/4 c onion and/or peppers (I don't recommend that much jalepeno!)
8. 1/4 teaspoon garlic powder
9. 1/2 teaspoon seasoned salt
10. salt & pepper to taste

Instructions

1. Preheat oven to 350.
2. Grease 12 muffin cups.
3. Prep and chop all ingredients. Set aside.
4. Whisk together eggs, egg whites and seasonings.
5. Mix ALL ingredients together.
6. Use 1/4 measuring cup to spoon mixture into well greased muffn cups. Fill to top.
7. Cook at 350 for 20-25 min or until middle is done.
8. Let cool. Use plastic knife to loosen eggs. Serve warm with salsa or refrigerate for later.

Notes

1. The possibilities are endless with this recipe, so have fun and get creative! Use different types of cheeses (cheddar, pepper jack), different meats (bacon, ham, ground turkey), more veggies (cooked broccoli, mushrooms, asparagus). Everybody has their favorites, so cook according to your preferences!

By April Wolfe