meal prep recipes
If you’re trying to lose weight or if you’re following a gluten-free or low-carb diet, make sure you add this egg muffin recipe to your Sunday meal prep sesh! Each veggie egg cup only has 35 calories so, depending on your specific calorie requirements, you can safely eat a few of these for breakfast. They’re clean, easy to make, very versatile and perfect for on-the-go breakfasts. If you don’t like spinach or mushrooms you can experiment with different veggie pairings and customize your egg muffin cups however you’d like. You can add kale + tomatoes, collard greens + peppers, broccoli + leek … just use your taste buds as your guide!
Prep Time: 10 min | Cook Time: 22 min | Yields: 12 small muffins
Ingredients
+ 4 free-range organic eggs
+ 1 tbsp olive oil
+ 1 small onion, finely chopped
+ 1/2 cup mushrooms, finely diced
+ 1 cup spinach leaves, finely diced
+ 2 garlic cloves, minced
+ 1/2 tsp sea salt
+ 1/4 tsp freshly ground black pepper
+ 1 tbsp olive oil
+ 1 small onion, finely chopped
+ 1/2 cup mushrooms, finely diced
+ 1 cup spinach leaves, finely diced
+ 2 garlic cloves, minced
+ 1/2 tsp sea salt
+ 1/4 tsp freshly ground black pepper
Directions
Preheat oven to 350ºF (175ºC). Heat the olive oil in a large skillet over medium-high heat. Sauté onion and garlic in the oil until they start to become tender, approximately 3 minutes. Add the mushrooms, and let fry until they begin to shrink, 2 to 3 minutes. Toss in the spinach, season with salt and pepper and fry, stirring constantly for 2 more minutes, or until spinach is wilted.
Crack the eggs into a medium-sized bowl, add the veggies to the egg mixture, stir together and pour into a greased muffin tin. Bake for 15 minutes, let cool and store in the fridge for up to 1 week. Enjoy!
Crack the eggs into a medium-sized bowl, add the veggies to the egg mixture, stir together and pour into a greased muffin tin. Bake for 15 minutes, let cool and store in the fridge for up to 1 week. Enjoy!
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