These 5 ingredient healthy egg muffins are a cheesy healthy breakfast delight with just 85 calories and 9 grams of protein per muffin! Start your morning off right!
Good morning friends and happy Sunday! I know I don’t usually post on Sundays but I didn’t get a chance to share these delicious muffins with you last week and I thought they would be perfect for your meal prep today!
I talked about this a little bit last week, but most people know that breakfast is the most important meal of the day. What I find is that most people don’t eat the right things for breakfast, which can be just as bad as not eating breakfast at all.
Eating no breakfast, or eating a breakfast lacking protein and fat will set you up for cravings, calorie excess, and fatigue all day long. They both cause fluctuating blood sugar that makes you feel like poop and stops you from reaching your goals.
Eggs, are one of the best sources of protein and healthy fat you can have. They are chalk full of nutrients and numerous studies have shown eggs in the morning are one of the best tactics for weight control. Although I love a good bowl of oatmeal (always with protein and healthy fat), I always feel fuller for longer the mornings I have eggs.
Luckily these egg muffins are SUPER easy to whip up, because as you guys requested in my most recent reader survey, they are only five ingredients. Yes, I count salt and pepper as one ingredient, no I didn’t count cooking spray. If you don’t keep salt, pepper, and cooking spray (or some sort of oil to grease the pan with) in your house at all times then you should probably get on that.
Anyways the best part about these mini frittatas is they are totally customizable. Swap out just about any cooked veggie for the broccoli (like cauliflower) or even use raw veggies like (zucchini, mushrooms, tomatoes, or spinach.)
Swap out any shredded cheese of your choosing, the world is your oyster, go for it! Just don’t skip the cheese, I specifically designed this recipe to have ALL THE CHEESE.
That’s why I used a combination of eggs and egg whites instead of just eggs, so that I could use all the cheese I wanted but still have a balanced meal. (See Egg yolk vs. whites for more information on why and when I chose each one.)
Okay, it’s Sunday, so I’m out of here! Have a fabulous rest of your weekend! Follow me on IG stories, I’ll share some of our meal prep this week on there!
This week I’m using what the What to Eat? Meal Plan subscribers are getting on their meal plan to make my own meal plan! (PSSST Get your free 7-day trial so you are ready for next week!)
5 Ingredient Healthy Egg Muffins
You May Also Like This Youtube Video – 5 Quick and Easy Portable Egg Muffins, including these muffins!
5 Ingredient Healthy Egg Muffins
- 2 cups egg whites
- 6 eggs
- ¾ cup shredded cheddar or other cheese
- 6 ounces 3/4 cup chopped cooked broccoli (or another veggie)
- pinch of salt and pepper
- Preheat oven to 375F, grease a muffin tin with cooking spray, oil, or butter.
- Whisk together egg whites, eggs, and salt and pepper. Mix in cheese.
- I used steam in the bag broccoli but you could easily steam yours on the stove or in the microwave if you don’t have a steamer bag. Divide broccoli among 12 muffin tins.
- Pour egg and cheese mixture over broccoli in each cup. Fill cup to almost the top but do not overfill!
- Bake for 25-35 minutes or until eggs are fully set. Let cool 10 minutes before removing them from the pan.
Albert Bevia says
These are my type of egg muffins, they sound delicious and healthy at the same time….superb recipe
Hi there! Seems like a quick, healthy recipe! How would you recommend storing (fridge or freezer?) and reheating these to eat through the work week? Thanks!
Kelli Shallal MPH RD says
If you are going to eat them within 5 days, I would just store them in the fridge and reheat them in the microwave. If it’s going to be more than five days, probably freeze them. I’m not sure how the texture would hold up in freezing, but let me know if you try it! (Defrost overnight or in the microwave wrapped in a wet papertowel.