Evergreen Wellness® Nutrition Coach Dani Spies shows how to whip up 3 healthy egg-in-a-muffin recipes.
The following is a transcript of the video:
Hey, guys, it’s Dani. And today I am sharing three clean and delicious ways to make your egg muffin cups.
Now, these are perfect for meal prep, because, number one, they love to be made ahead of time. Number two, they work for breakfast lunch or dinner … and snacks. Number three. They’re yummy, whether they’re hot, cold, or room temperature. So they’re very versatile. And number four, it’s really easy to change up the flavor profiles. So you can make something for everybody in the family. And you’re not stuck making three or four different meals. Can I please get a thumbs up for moms who are not short-order cooks. Hashtag. We got other things to do. Hashtag. I’m a busy lady. Hashtag. I gotta watch the housewives.
So, I will be making my Tex-Mex muffin cups. My spinach, tomato, and feta option. And finally, a classic broccoli and cheddar. And be sure to stick around to the end of the video, because I’m going to share a few of my favorite ways to enjoy these muffins, as well. AKA: Things I like to top ’em with.
Now, I have found that these muffins will happily last in the fridge for up to five days. So you can scale the recipe up or down depending on how many people you’re feeding. So my oven is preheating at 350 degrees, and I have a 12-cup muffin pan that I’ve sprayed with a little bit of cooking spray. You just want to make sure that it’s well coated. Otherwise, the eggs will stick to the pan and that is a hot mess.
Now, I’m going to start by building my flavor combos. And since I’m doing three different combos, I’m going to do four of each variation.
First up, the Tex-Mex muffin cup. So, I start with some black beans on the bottom. Then I layer in some frozen corn. And this can come frozen, straight out of the freezer. Or you can just simply defrost it on the counter. Either way, it works. And then I top that with some thinly-sliced, fresh scallions. And to finish it off, just a little sprinkle of smoky cumin.
Next, we have the spinach tomato feta cups. Start with a little pinch of spinach down on the bottom of the cup, then layer on some chopped tomatoes. I’m using a rainbow variation. A little bit of fresh crumbled feta cheese. And remember guys, whenever you can, buy your feta in a block. Same goes for your blue cheese. And crumble it yourself. Because you will get so much more flavor. And then I’ll just finish them with a little sprinkle of oregano over the top, to give them a Mediterranean Flair.
And then last, but not least. We’ve got the classic broccoli and cheddar. So for this one, I like to steam my broccoli and then give it a rough chop. And I layer that in the bottom of the muffin cups. And then on top of the broccoli, I put a good heaping teaspoon of shredded cheddar cheese. Then once I have all my flavor combos built and ready to go, I prep my eggs.
So, general rule of thumb here, each muffin cup gets one egg. So, if you’re making 12 muffins, like I am, you would use a dozen eggs or 24 egg whites. So, I’m going to start with 12 eggs into my cup here, and I’ll season that with some salt and pepper. And then I’ll just whisk that until all of the eggs are combined.
Now, whenever I’m making these, I love using these spouted cups, because I can mix right in the cup. And it makes them super easy to pour. So from here, you’re just going to do your best to evenly divide the eggs amongst the muffin cups. You want each muffin cup to be about 3/4 of a way to the top. I find it’s better to do a little less and then go back and add more if you need to.
Then, I’ll just pop the whole thing into the oven at 350 degrees for 15 to 20 minutes, or until all of the eggs are set through. Now you can certainly eat them right out of the oven. But what I like to do is let them cool down a little bit. Then I run my knife around the side, just to make sure that they come out pretty easily. And I store them in airtight containers in my fridge. This way I have a good protein and veggie packed option ready to go when I am.
Now, as promised, I’m going to share some of my favorite ways to top these muffins. For my Tex-Mex muffins, I love a little bit of salsa right over the top. For my spinach, tomato, and feta muffins, I love those with a dollop of my fresh Greek goddess dressing. It’s creamy and herby and it is a perfect match. And finally, for the classic broccoli and cheddar, I take a little sriracha and mix it into some Greek yogurt, and you’ve got cool, creamy, and spicy. It is the perfect combo. But, don’t hesitate for a minute. You can certainly eat any of them just as they are and they are absolutely delicious. Try slicing it up on some toast. Chopping it up and throwing it in a salad. Or just grabbing some for a quick morning on the go.
But now I want to hear from you. Which of these three flavor combos do you think you will try first, and … or … what’s your own personal favorite flavor combo. Come on down to the comments below and share. And if you haven’t already, make sure to subscribe, like, and share this video with anyone else you know, who’s trying to keep things healthy and yummy.
Thank you guys so much for watching. I’m Dani Spies, and I’ll see you back here next time with some more clean and deliciousness. Cheers.
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Disclaimer: This content is for informational purposes only and it is not meant to be relied on as medical advice, diagnosis, or treatment. Consult your physician before starting any exercise or dietary program or taking any other action respecting your health. In case of a medical emergency, call 911.
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