EGG MUFFINS (3 WAYS) | healthy breakfast meal prep recipe
- I hope you guys are readyto kick off the new year
with healthy food
because I've got a ton ofdelicious new recipes for you.
I definitely indulged in awee bit too much chocolate
over the holidays,
which is fine, it's the holidays.
But, I'm excited to feel lighter,
and more energized withhealthy ingredients,
meal prep, and of course, more vegetables.
So, combining all of that,
today I'll show how you how to make
one of my favorite mealprep breakfast recipes,
and that's egg muffins.
Egg muffins are these cute mini frittatas
that are filling, super versatile
with different vegetables and protein,
and they're perfect ifyou're following a low-carb,
Keto, or Paleo diet.
They're also Whole30if you omit the cheese,
so perfect if you'redoing a January Whole30.
If you're new to my channel,just a quick reminder
that you can find the printable version
of every recipe yousee here on my website,
along with more helpful tips.
All right, without further ado,
let me show you how tomake these egg muffins.
You'll start by cracking 12eggs into a large measuring cup.
I do recommend using a fourcup measuring cup versus a bowl
because then it's easyto pour the egg mixture
into the muffin pan withoutspilling or making a mess.
Add some salt and pepper to the eggs,
and then whisk them untilthey're light and fluffy.
This is the simple egg base,
and then you can add avariety of vegetables, meats,
cheese, herbs, and spices to jazz them up.
Today I'll share three flavors with you
including spinach,tomato, and goat cheese,
kale, sausage, and Parmesan,
and broccoli, bacon, and cheddar.
But, I also wanna remind you
about a previous egg muffinrecipe I have on my website,
and that's my zucchini andprosciutto wrapped egg muffins.
So, you've got lots of flavor options.
To get started with the broccoli, bacon,
and cheddar egg muffins,
fill a pot with about an inch of water.
We'll steam our broccoliso it's crisp tender
before adding to the egg mixture.
But, if you wanted to simplify this step,
you could use frozen broccolithat you've thawed as well.
Slice the broccoliflorets off from the stem,
and then cut them into smaller pieces.
You'll need about four cups worth,
and I have a little extra today
as I had a large head of broccoli,
so I'll just steam it all,
and then save the extrabroccoli for dinner.
Insert a steamer basket intoyour pot and add the broccoli.
Place the lid on the pot,
and steam it for aboutfive to six minutes,
or until it's tender,but definitely not mushy.
While the broccoli is steaming,
slice three pieces of baconinto half inch thick strips.
Add this to a small pan,
and let it cook for a coupleof minutes until it's crispy,
then remove it to a paper towel
to cool and drain any excess grease.
(gentle guitar music)
Your broccoli should now be done,
so remove that from the pot,
and just set it off to the side to cool.
Grate about one cup of cheddar cheese,
and I prefer sharp cheddarcheese for a stronger flavor.
And lastly, slice up abouta quarter cup of chives.
Your broccoli should be cool now,
so slice it into bite sized pieces.
I should also mention thatI'm giving you quantities
to make 12 egg muffins of the same flavor.
But, you can also reduce these quantities,
and then mix and matchthe flavors for variety.
So, I'll set those ingredientsto the side for now,
and then show you thenext flavor combination
which is sausage, kale, and Parmesan.
Add a half a pound of Italian sausage
to a saute pan on medium heat,
and use a spatula to break it up.
While the sausage is cooking,
remove the kale leaves from the stem.
You can do this by just sliding your hands
right down the stem.
And, in terms of quantity,you'll want a large bunch of kale
which is about three packed cups worth.
So, once you've got all your leaves,
use a large knife toroughly chop the kale.
For anyone who thinks kale is bitter,
I can assure you thatit's not in this recipe
once we saute it.
And, don't worry, while thislooks like a lot of kale,
it really wilts down.
Next, slice and dice one shallot,
and if you don't have a shallot,
you could use about a thirdcup of diced yellow onion,
and add one minced clove of garlic.
So, now that the sausageis nice and browned,
add the chopped kale and shallot.
Give it a stir and let it wilt down,
which should take abouttwo to three minutes.
(relaxing music)
And, the last ingredientin this flavor combination
is fresh Parmesan cheese,so grate about a cups worth.
For our final flavor,
we'll start with about 24 grape tomatoes,
and slice them in half.
You could also use cherrytomatoes, and if they're larger,
you could just use less of them,
and slice them into quarters.
Then, slice up one green onion,
and we'll use both thegreen and white parts.
And, measure out about onepacked cup of baby spinach.
Roughly chop the babyspinach, and then that's it
when it comes to preparingthis last flavor.
If you watched my recent cookware video,
you know that I'm not afan of non-stick cookware,
but most of my bake wareis still metal non-stick.
Because I don't bake everyday,
I'm less concerned with itthan I am with my cookware,
but I recently found theseceramic muffin pans online,
so I thought it was theperfect time for an upgrade.
And, while they're not non-stick per se,
it's like cooking in aceramic casserole dish,
so as long as you grease the pan properly,
you're good to go.
You can use any oil or non-stick spray,
and my favorite, ofcourse, is avocado oil.
If you have the spray,
you can just spray a littlebit into each muffin section,
and use a paper towel tomake sure it's fully coated.
Or, you can drizzle a little avocado oil,
(chuckles) and thatwas more than a little,
but then use that
to coat the inside ofthe muffin pan as well.
So, let's add some of these fillings.
In the first one, I'm addinga whole buncha broccoli,
and you can see that Ireally fill them full.
I'll also add a few pieces ofbacon and some cheddar cheese.
Then, I just have to pour alittle bit of the beaten egg,
and try not to spill, untilit's pretty much full.
You could also fill themuffin pan about half full
with the egg mixture first,and then add the toppings.
It's completely up to you.
The next flavor is oursausage, kale, and Parmesan,
so I'll add a couple tablespoonsof the sausage, kale mix,
top it with the Parmesan,
and then fill it the rest ofthe way with the egg mixture.
For our last flavor, I'll fillthe muffin pan with spinach,
add some tomato and green onion,
and crumble some soft goat cheese on top,
before filling with the egg.
(laid-back music)
Once your muffin pan is filled up
with which ever flavor you choose,
it's time to pop it in a pre-heated,
350 degree Fahrenheitoven for 20 to 25 minutes.
The muffins will expanda bit while cooking,
but they'll also deflateback down once cooled.
So, if you see them puff up abit, you don't need to worry.
Remove the egg muffins from the oven,
and admire your tasty meal-prep breakfast
that will certainly saveyou time in the mornings.
Let these cool for a couple of minutes,
and then run a knife aroundthe outer edge to unstick them.
You can store the eggmuffins in a sealed container
in the fridge for up to three days,
or in the freezer for up to three months.
(gentle music)
I hope you guys enjoyed this video,
and if you did, make sureto like it and subscribe,
and I will see youagain in the next video.
(peaceful music)
Breakfast egg muffins are an easy, healthy, low carb, keto breakfast meal prep recipe. And they're incredibly versatile! Just switch up a few simple veggie and protein ingredients to create delicious combos that will last you through the week. So how do you make egg muffins? Just think of egg muffins as basically mini frittatas. Whisk a dozen eggs and chop up your favorite add-ins. Combine them in a muffin tin or muffin pan and bake. Then your healthy breakfast is meal prepped and ready to go! Click the recipe below for all the details. Printable Egg Muffin Recipe: https://downshiftology.com/recipes/egg-muffins/ Sign up for weekly emails (never miss a recipe!): https://mailchi.mp/downshiftology/youtube Join the private Facebook group of fellow Downshifters around the world: https://www.facebook.com/groups/downshiftologycommunity/ PRODUCTS MENTIONED: Ceramic Muffin Pan: https://amzn.to/35hxbos Avocado Oil: https://amzn.to/2QNtKR4 Avocado Oil Spray: https://amzn.to/2FmDDzO ALWAYS IN MY KITCHEN: Counter Stools: http://bit.ly/2tUNvZG Vitamix Blender: https://amzn.to/2NjFp75 Spiralizer: https://amzn.to/2N37WRy Tea Kettle: http://amzn.to/2uuNSMp Utensil Holder: http://bit.ly/2tVfGaH Flour Jars: http://bit.ly/2tV6C5y Knife Set: http://bit.ly/2tUGzMa Cutting Board: https://amzn.to/2Vskgv9 Glass Mixing Bowls: https://amzn.to/2L2hx6O For everything else I use in my videos, check out the SHOP page on my website: https://downshiftology.com/shop The music I use: https://bit.ly/2Ms5nF2 - Great music for YouTubers! WHAT I'M WEARING: Sweater (similar): http://bit.ly/35r4rtk Jeans: http://bit.ly/32Fq7l5 Linen Apron: http://bit.ly/2twA32E WEBSITE: https://www.downshiftology.com INSTAGRAM: http://instagram.com/downshiftology FACEBOOK: http://facebook.com/downshiftology PINTEREST: http://pinterest.com/downshiftology Disclaimer: product links may include affiliate links. #eggmuffins #mealprep #keto