3 Easy Low Carb Egg Muffins
EASY LOW CARB EGG MUFFINS
I love easy breakfasts. If you’re like me, breakfast time is busy. I’m getting ready for work, feeding animals, answering any last minute emails and trying to get out the door to go to work. Needless to say, the easier I can make my morning routine, the better. When I meal prep and am prepared, everything seems to run a little smoother.
I also like to start my day off with protein, fat and some veggies. It seems to help me balance out my blood sugar levels a little better and I’m starting the day off with some good nutrition rather than a bunch of carbs or a sugary treat (although many times that’s what I want!). These are low carb, gluten free and grain free making them friendly to a lot of “diets” out there today.
I started making low carb egg muffins because they’re delicious and so easy to make. They store really well and last me a week so I only need to meal prep once. I have shared this recipe with many of our weight loss retreat guests because they’re such a fantastic make ahead option. They’re great for anyone and would also be perfect for families as well to keep everyone fed easily during summer or the school year.
LOW CARB EGG MUFFIN INGREDIENTS
We’ve got three egg muffin recipes for you to try. Enjoy the flavor combinations or create your own!
For those of you that are interested in what type of ingredients I use or for those that are trying to eat better quality ingredients, I’ve made a few notes below. I use the following ingredients for my low carb egg muffins. Please use what works best for your and your family.
Free Range Organic Eggs – Eggs that are truly free range will come from a chicken that’s eaten a variety of seeds, grasses, vegetables, fruits and flowers. The nutrients that the animal eats are passed down to the eggs so to get the most out of your eggs, free range is the way to go. Please note that free range is different than cage free.
Organic Produce – I almost always purchase organic produce. The items that have a soft outer shell (onion, mushroom, peppers, cucumber, berries, etc) are more sensitive to pests so they are naturally sprayed with more pesticides. I do purchase conventional items that have a tough outer shell like citrus, avocado and pineapple.
Silicon Baking Tin – I try my best to make sure I’m using tools that aren’t leaching chemicals into the food I eat. I discovered silicon bakeware a few years ago and have never looked back. Not only is it safe to use but it’s super easy to take care of and clean. Plus, it’s dishwasher safe – yes!
EGG MUFFIN RECIPES
Each Recipe Makes 12 Egg Muffins
Ham, Kale & Cheddar Egg Muffins
12 Eggs
12 Pieces Organic Ham
6 Pieces Organic Cheddar Cheese (divided into 24 squares)
6 Tsp Chopped Onion (chopped fine)
12 Tsp Chopped Kale (chopped fine)
How To Make: Place one piece of ham in each muffin slot. Place one square of cheddar in the bottom as well as 1/2 tsp of onion and 1 tsp of kale. Drop one egg on top of cheese and onion. Top with another square of cheddar. Salt + Pepper to taste. Repeat for all 12 muffins. Bake at 350 for 30 minutes to cook all the way through. (Your oven may take a little more or less time depending on how well done you’d like your eggs). *I tend to add more kale because I love it. Add as much or as little as you’d like.
Ham, Mushroom & Swiss Egg Muffins
12 Eggs
12 Pieces Organic Ham
6 Pieces Organic Swiss Cheese (divided into 24 squares)
6 Tsp Chopped Onion
12 Tsp Chopped Mushroom
How To Make: Place one piece of ham in each muffin slot. Place one square of swiss in the bottom as well as 1/2 tsp of onion and 1 tsp mushrooms. Drop one egg on top of cheese and onion. Top with another square of swiss. Salt + pepper to taste. Repeat for all 12 muffins. Bake at 350 for 30 minutes to cook all the way through. (Your oven may take a little more or less time depending on how well done you’d like your eggs).
Southwest Egg Muffins
12 Eggs
12 Pieces Organic Turkey
6 Pieces Organic Cheddar Cheese (divided into 24 squares)
6 Tsp Chopped Onion (finely chopped)
6 Tsp Chopped Mushroom (finely chopped)
6 Tsp Chopped Red Pepper (finely chopped)
How To Make: Place one piece of turkey in each muffin slot. Place one square of cheddar in the bottom as well as 1/2 tsp of onion, 1/2 tsp mushrooms and 1/2 tsp red pepper. Drop one egg on top of cheese and vegetables. Top with another square of cheddar. Salt + pepper to taste. Repeat for all 12 muffins. Bake at 350 for 30 minutes to cook all the way through. (Your oven may take a little more or less time depending on how well done you’d like your eggs).
WHY WE LOVE EGG MUFFINS
These recipes are popular with our Health and Wellness Coaching clients as well as our fitness retreat guests because anyone can make these at home! Egg muffins are easy to make, meal prep and simple to heat up for a quick breakfast or snack. Plus, you can customize to your liking - add more vegetables, different vegetables, add spices and so much more. They’re great for all ages and especially perfect for your low carb living.
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