My family love eating eggs and we routinely eat eggs every other morning. Starting the day with protein means sustained energy and less of mid morning energy crash for myself and kids and having it whipped up in a fun way makes it even better! (Appealing for fussy eaters)
This is a very easy recipe put together in minutes, I have just replicated the plantain muffins I made earlier ( plantain muffins)
https://healthfulnonye.com/2019/02/12/breakfast-plantain-egg-muffins/ but this time , I used potatoes and fresh thyme for a festive touch and it was totally scrumptious!
This breakfast egg muffin is a lovely combination of protein and carbohydrate, with a good dose of at least 3 servings of vegetables i.e. eggs, grated baby potatoes, mixed bell peppers, onion, garlic, sausages, chilli and fresh thyme. I didn’t add extra salt because of the sausages (already contains salt) but feel free to add if you’d like, It is however best to not add extra salt when using ingredients with added salt.
I used Bertolli butter in this recipe for a nice buttery feel, it is said to be as good as olive oil which is a better source of fat. I personally love it because of the ingredient composition.
You can enjoy it with diced fresh vegetables of choice or on it’s own, The kids enjoy it with a mug of beverage or just grab and go on busy mornings.
ANY TIPS TO MAKEA BETTER EGG MUFFIN?
- Greasing the muffin pan very well makes it super easy to pop out nicely, I used paper muffins in previous recipe and found that it sticks to the paper and the kids struggled with that (takes away the joy!) So generously greasing the pan or using silicone cases is a better alternative.
- Buying pre shredded vegetables saves kitchen time, especially if you are prepping fresh in the morning.
- You can prepare ahead and store in the fridge ready for the morning and reheat for not more than 30secs for each egg muffin. They can also be frozen for up to months
- When using other vegetables be sure to squeeze all water
- You can reduce the calories by using more egg whites than whole e.g. 4:3 ratio
CAN I CUSTOMISE MY EGG MUFFINS?
Egg muffins are so versatile and easy to switch up a notch, I like to add a carbohydrate and a fat source for a complete balanced diet. Sneaking in some veggies is a sure way to hit your at least 5 a day servings of vegetables. You can mix and match to create a flavour burst. here are some of my favourites
- Protein: Sausages, minced beef, ham, cheese, ground chicken ( if using ground beef or chicken brown first and cook with vegetables before mixing with eggs)
- Carbohydrate: Plantains, sweet potatoes, Irish potato, mushrooms, spinach, kale, pumpkin leaves, onions, cauliflower, broccoli, artichokes, mixed bell peppers, parsnips
- Fat: Olive oil, cheese, butter (Bertolli)
- Seasoning: Garlic, fresh thyme, basil, chives, black or white pepper, onion powder, Himalayan salt , chilli powder or scotch bonnet . I like to keep my flavours mild because of the kids, but feel free to adapt to your taste buds.
HOW TO MAKE;
A quick grab and go breakfast ideal for busy mornings loaded with protein and 3 of your at least 5 a day servings of vegetables!
- Prep time 5minutes
- Cook time 15mins
- Total time 20mins
- 10 baby potatoes (peeled and grated)
- 3 Frankfurt sausages chopped
- 1 medium onion chopped
- 1/2 mixed bell peppers chopped
- 1.5 tablespoon butter (Bertolli)
- 6 free range eggs
- 3 sprigs of fresh thyme
- Pinch of chilli pepper (optional)
- 100g Grated Cheddar cheese
- 2 cloves garlic
- Pre heat oven to 170 degrees, the grease muffin tray with butter or cooking spray and set aside. Alternatively use silicone cases.
- Add the butter in a pan on low heat
- Sauté onion and garlic until fragrant, then add the sausages and cook for a further 2mins
- Add the peppers and potatoes, season with thyme and chilli and allow to simmer for 5mins or until potato is softened. set-aside and allow to cool
- Crack and whisk up the eggs in a clean bowl, add a bit of cheese then mix the cooked vegetables with the eggs, Scoop into muffin tray or cases, then top with remaining cheese and bake in pre-heated oven at 170 for 5mins or until a wooden stick inserted comes out dry. Click the link below for a printable version of this recipe. https://sites.google.com/site/healthfulnonyecom/breakfast-egg-muffins
Hope you enjoy it as much as we do!
Thanks for stopping by!