Texas Health-y Home Cooking: Breakfast Egg Muffins Three Ways

Welcome to our weekly series called Texas Health-y Home Cooking!

You’re cooped up at home and well into the new reality of stay-at-home life. But despite the current state of crazy, dinnertime comes around as usual, the kids are hungry — and your hunger pangs are kicking in, too. So, what are you supposed to do?

Many have turned to social media for recipes from their favorite television chefs, such as Food Network veteran chef, Alton Brown.

But we were inspired to take a look in our own backyard and asked some top chefs/restaurant owners and dietitians in North Texas for their recommendations on healthy meals that can be prepared with items you likely already have on hand — think canned beans or tomatoes, whole wheat pasta, or the fresh or frozen produce chilling in your fridge. 

egg muffins three ways

Breakfast Egg Muffins Three Ways

Take breakfast off your morning to-do list with make-ahead breakfast egg muffins. Kaylee Jacks MS, CSSD, RD, LD, a sports dietitian at Texas Health Sports Medicine, shares three different recipe idea for a savory and healthy breakfast. Egg muffins can be kept in the refrigerator or about a week for a quick snack. When you’re ready to eat, just pop them in the microwave for 15-20 seconds and enjoy!

Spinach and Tomato Egg Muffins

Servings: 1 muffin (makes 6)

Ingredients

6 eggs

1/4 cup milk

1/2 cup spinach, chopped

1/3 cup tomato, chopped

1/3 cup shredded cheddar cheese

2 green onions, chopped

Salt and pepper to taste

1 avocado, sliced

Directions

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Mix together all the ingredients, expect the avocado, and pour the egg mixture in a greased muffin pan.
  3. Bake for 20-25 minutes until the egg muffins are set.
  4. Top with avocado slices.

 

Mediterranean Egg Muffins

Servings: 1 muffin (makes 6)

Ingredients

6 eggs

1/4 cup bell pepper

1/4 cup feta cheese crumbles

2 Tablespoon onion

3 Tablespoon sun dried tomatoes

Salt and pepper to taste

Directions

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Mix together all the ingredients and pour the egg mixture in a greased muffin pan.
  3. Bake for 20-25 minutes until the egg muffins are set.

 

Spinach & Broccoli Egg White Muffins

Servings: 1 muffin (makes 5)

Ingredients

2 cups egg white (about 12 large eggs)

6 oz spinach, cooked

3/4 lb broccoli, steamed

Salt and pepper to taste

Directions

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Mix eggs in a bowl and add salt and pepper.
  3. Cook spinach and broccoli, chop and add to eggs.
  4. Grease your muffin pan and pour mixture evenly into the cups.
  5. Bake for 18-22 minutes until the egg muffins are set.

Remember, now is an opportune time to get inspired, try something new, and expand your culinary skills. So grab the apron, open the pantry, ask the kids to help out, and enjoy some family cooking time!

Searching for something to soothe your soul? Try local chef Abraham Salum’s chicken soup for the soul in our next installment!

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