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Easy Egg Muffins

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How to Make Easy Egg Muffins

These low-carb egg “muffins” are a simple breakfast, great for meal prepping. They store well in the in the fridge for up to a week, or you can freeze them and store for up to three months. This version call for frozen spinach, but you could use 1 cup of any fresh or frozen vegetables that you have on hand. You can eat these muffins as is, or get creative: make a sandwich with toast or a whole-wheat english muffin; cut in half and make a breakfast burrito with some other favorite fillings; or serve on top of a bed of lettuce for a low-carb, veggie-packed breakfast or lunch.


10 min prep time


25 min cook time


12servings


1 muffin

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Step-By-Step Instructions:

  1. Preheat the oven to 350 degrees F. Spray each cup of a muffin pan with one spray of non-stick cooking spray.

  2. Add 1 heaping tablespoon of the thawed spinach to the bottom of each muffin cup in the muffin tin.

  3. In a medium bowl, whisk together the eggs, egg whites, yogurt, salt and pepper. Evenly divide the egg mixture among the 12 muffin cups. Top each egg muffin with 1 teaspoon of parmesan cheese.

  4. Place in the oven and bake for 20-25 minutes or until the eggs are slightly firm to touch. Remove from the oven and set aside to cool for 5 minutes.

  5. Remove from the muffins from the pan and serve or store in an airtight container in the refrigerator for up to one week, or freeze and store in a freezer bag for up to 3 months.

  6. To reheat from the refrigerator, place the muffin uncovered on a plate in the microwave for 30 seconds. To reheat from frozen, place the muffin uncovered on a plate in the microwave for 1 minute.

CKD Non-Dialysis
CKD Dialysis
Kidney-Friendly
Low Carb
Kid Friendly
Comfort Food
American
Easy Pantry Recipes
Vegetarian
Gluten-Free
Breakfast and Brunch
Budget Friendly
Quick & Easy
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Nutrition facts

12 Servings



  • Serving Size

    1 muffin


  • Amount per serving



    Calories





    60

  • % Daily value*

  • Total Fat
    3g

    4%

    • Saturated Fat
      1g

      5%
    • Trans Fats
      0g

  • Cholesterol
    95mg

    32%

  • Sodium
    140mg

    6%

  • Total Carbohydrate
    1g

    <1%

    • Dietary Fiber
      0g

      0%
    • Total Sugars
      0g
    • Added Sugars
      0g

      0%

  • Protein
    6g

  • Potassium
    106mg
    2%

Ingredients

nonstick cooking spray
1 whole

frozen spinach (thawed and moisture squeezed out)
1 cup

eggs (6 eggs plus 4 egg whites)
10 whole

Plain Nonfat Greek yogurt
1/4 cup

salt
1/4 tsp

black pepper
1/4 tsp

Parmesan cheese (grated)
1/4 cup

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