Muffin tin eggs are a high-protein breakfast that will help keep you full until lunch time! A mid-morning snack works best for some people, while others may say that their job doesn’t allow them to take a break for a snack. So, what is a person left to do?

In the case of a busy workday, we recommend prioritizing protein and fiber at your breakfast. These two nutrients in combination help keep you full because they both take extra time for digestion. Eggs are a nutrient-dense protein source, being one of the few food sources of vitamin D. Eggs are also low in saturated fat, and a good source of iron, carotenoids, and choline!

Muffin tin eggs are also great for morning breakfast for people who are crunched for time in the morning, or kids who don’t have time for breakfast at home before hoping on the school bus! You can customize this recipe with your favorite varieties of cheese, vegetables and seasonings to make your perfect, morning morsel.

For mornings when you have time to eat breakfast at home, give our Huevos Rancheros a try next! And if you follow a vegan diet, our can still have muffin tin eggs too! Give this Vegan Muffin Tin Egg recipe a try by Tessa from Salted Plains.

Muffin Tin Eggs

Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Breakfast
Cuisine: American, Gluten Free, Vegetarian
Keyword: Budget-friendly, Easy, High protein, Kid-friendly, Make ahead, Meal prep
Condition: Diabetes, Gluten Free, Heart Health, Low FODMAP, Low Sodium, Nut Free
Servings: 12 muffins

Ingredients

  • 1 tsp olive oil
  • 1 1/2 cup spinach baby, packed
  • 3 tbsp milk lactose free
  • 12 eggs
  • 12 tomato cherry, sliced
  • 1/2 cup bell pepper diced
  • 3 oz cheese cheddar, shredded
  • salt to taste
  • pepper to taste
  • 4 tortillas as desired: whole wheat, gluten free wrap, corn, etc
  • Cooking Spray

Instructions

  • Preheat oven to 350 degrees F.
  • Preheat pan over medium heat. Add olive oil and sautee spinached until wilted
  • Meanwhile, whisk the eggs and the milk. Season with salt and pepper.
  • Using a large biscuit cutter cut 12 rounds out of the tortillas. Spray a 12-well muffin tin with cooking spray then place tortillas in the wells of the muffin tin.
  • Divide spinach, tomatoes, and bell pepper among the wells. Next, evenly divide egg mixture among the wells. Top each muffin with a sprinkle of cheddar cheese.
  • Bake egg muffins until puffed and the centers are set, approximately 20 minutes.

Notes

Tip: These egg muffins can be stored in the refrigerator for up to 3 days. You can also store them in the freezer, just defrost in the fridge the night before. Heat in the microwave when you're ready to eat!
Serve with GF english muffin.

Nutrition

Carbohydrates: 11g | Protein: 9g | Fat: 8g | Sodium: 186mg | Potassium: 413mg | Fiber: 2g

Please note:

Nutrition info is approximate and may contain errors.

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