Low-Calorie High-Protein Egg Muffins
Sara Gomez, Home Cook and Meal Prep Enthusiast
Introduction
As a mum of three, I’ve always been on the lookout for quick, nutritious meals that my family will love. One of the biggest challenges we face is keeping our meals budget-friendly, while also packing in plenty of protein to keep us full and satisfied. That’s why I’m so excited to share with you my recipe for Low-Calorie High-Protein Egg Muffins. These clever little bites are not only easy to make, but they’re also ridiculously affordable – perfect for families like mine who need to stretch their food budget.
I stumbled upon this combination by accident, and it’s been a hit ever since. My kids absolutely devour this every time I make it, and I love that I can feel good about what we’re eating. Plus, with a little bit of planning, you can make a big batch of these egg muffins and enjoy them all week long – no more scrambling (pun intended!) to get dinner on the table.
Recipe Overview
Low-Calorie High-Protein Egg Muffins Recipe
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Servings: 12
- Difficulty: Easy
Why You’ll Love This Low-Calorie High-Protein Egg Muffins
Why You’ll Love This Low-Calorie High-Protein Egg Muffins
- Perfect for meal prep: These egg muffins are made in bulk and can be reheated throughout the week.
- High in protein: With 20 grams of protein per serving, these egg muffins are a great way to keep you and your family full and satisfied.
- Low in calories: Each egg muffin has only 150 calories – perfect for those watching their weight.
- Easy to customize: Add your favourite veggies or meats to make these egg muffins your own.
- Cheap to make: With only a few ingredients, these egg muffins are a budget-friendly option.
Ingredients You’ll Need
Ingredients You’ll Need
- 6 eggs
- 1/2 cup rolled oats
- 1/2 cup grated cheddar cheese
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh dill
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
- 1 cup diced cooked chicken breast
- 1 cup diced cooked turkey breast
- 1 cup diced bell peppers
- 1 cup diced onions
- 1 cup diced mushrooms
Tip: Try using different types of cheese or adding in some diced ham or bacon for extra flavour.
Equipment You’ll Need
Equipment You’ll Need
- Stand mixer or hand mixer
- Baking tray
- Parchment paper
- Wire cooling rack
Instructions
How to Make Low-Calorie High-Protein Egg Muffins
- In a large bowl, whisk together the eggs, oats, cheese, parsley, dill, salt, and pepper. Add in the diced chicken, turkey, bell peppers, onions, and mushrooms. Mix until well combined.
- Heat the olive oil in a non-stick skillet over medium heat. Add in the egg mixture and cook for 3-4 minutes, until the edges start to set.
- Transfer the egg mixture to a baking tray lined with parchment paper. Use a spatula to shape the mixture into 12 muffin-sized portions.
- Place the baking tray in the oven and bake for 15-20 minutes, until the eggs are set and the edges are golden brown.
- Remove the egg muffins from the oven and let them cool on a wire cooling rack for 5 minutes. Serve warm.
- To reheat, simply microwave the egg muffins for 30-60 seconds, until warmed through.
Tips From My Kitchen
Tips From My Kitchen
- Use fresh veggies: Fresh veggies are a must when it comes to these egg muffins. Try using different coloured bell peppers or adding in some diced tomatoes for extra nutrition.
- Don’t overmix: Mix the egg mixture just until the ingredients are combined. Overmixing can lead to tough, rubbery egg muffins.
- Use a non-stick skillet: A non-stick skillet is a must for these egg muffins. They’ll make it easy to cook and release the egg mixture without sticking.
- Cool completely: Let the egg muffins cool completely on a wire cooling rack before serving. This will help them set and make them easier to store in the fridge.
- Store in airtight containers: Store the egg muffins in airtight containers in the fridge for up to 5 days or freeze for up to 3 months.
Common Mistakes to Avoid
Common Mistakes to Avoid
- Overcrowding the pan: Make sure to leave enough space between each egg muffin to allow for even cooking. Overcrowding the pan can lead to raw or undercooked eggs.
- Wrong temperature: Make sure to preheat your oven to the correct temperature. A temperature that’s too high can cook the eggs too quickly, leading to tough or overcooked egg muffins.
- Skipping the rest time: Letting the egg muffins rest for a few minutes before serving will help them set and make them easier to store in the fridge.
What to Serve With Low-Calorie High-Protein Egg Muffins
What to Serve With Low-Calorie High-Protein Egg Muffins
- Try serving these egg muffins with a side of fresh fruit or a green salad for a quick and easy breakfast or snack.
- If you’re looking for a more substantial meal, try serving the egg muffins with a side of whole grain toast or a hearty bowl of oatmeal.
Frequently Asked Questions
Frequently Asked Questions
Low-Calorie High-Protein Egg Muffins
Ingredients
Method
- In a large bowl, whisk together the eggs, oats, cheese, parsley, dill, salt, and pepper. Add in the diced chicken, turkey, bell peppers, onions, and mushrooms. Mix until well combined.
- Heat the olive oil in a non-stick skillet over medium heat. Add in the egg mixture and cook for 3-4 minutes, until the edges start to set.
- Transfer the egg mixture to a baking tray lined with parchment paper. Use a spatula to shape the mixture into 12 muffin-sized portions.
- Place the baking tray in the oven and bake for 15-20 minutes, until the eggs are set and the edges are golden brown.
- Remove the egg muffins from the oven and let them cool on a wire cooling rack for 5 minutes. Serve warm.
- To reheat, simply microwave the egg muffins for 30-60 seconds, until warmed through.
Notes
Conclusion
I hope you’ve enjoyed this recipe for Low-Calorie High-Protein Egg Muffins as much as I have! These clever little bites are perfect for breakfast on-the-go or as a quick snack. And with a little bit of planning, you can make a big batch of these egg muffins and enjoy them all week long. Don’t forget to share your own variations and tips in the comments below – I’d love to hear from you!
