CHEESE, VEGETABLE AND EGG MUFFINS (GLUTEN-FREE)

Healthy, portable little egg muffins that you can enjoy without worry at under 100 calories each. They’re great for breakfast, snacks, before or after workouts, as a light dinner, or in school lunches. Use the recipe as a way to clean out your produce drawer by taking advantage of what you have on hand and mixing and matching. You can make them in advance and keep them for up to 1 week in the fridge.

INGREDIENTS:

1 ½  cups shredded carrots (from about 4 medium peeled and trimmed carrots)
½  cup small diced bell peppers
½  cup chopped spinach
½  cup diced tomatoes
8 large eggs
salt and pepper, to taste
6 tablespoons shredded cheese, divided

DIRECTIONS:

  1. Preheat oven to 375F. Spray non-Stick 12-Cup regular muffin pan with cooking spray then run your finger over the sides so that every inch is liberally coated with spray.
  2. In a large bowl add carrots, peppers, spinach and tomatoes,(or mix and match with your favorite vegetables)
  3. Loosely pile about 3 tablespoons of vegetable mixture to each muffin cavity, or enough so that each is filled to about 2/3 to ¾  full; equally distribute filling mixture among cavities until gone; set pan aside.
  4. In a 2-cup glass measuring cup crack the eggs and lightly beat with a whisk.
  5. Add the salt and pepper, to taste, and whisk to combine.
  6. Pour about 2-3 tablespoons of egg into each cavity equally. They will be about 3/4 full after being topped off with egg.
  7. Top each cup with a generous pinch of cheese, about ½ tablespoon each.
  8. Bake for about 18 to 20 minutes, or until muffins are set, cooked through, and are lightly golden.  Allow muffins to cool in pan on top of a wire rack for about 10 minutes before removing.
  9. You will likely need to rim each cavity with a small knife to help dislodge muffins. I find it easiest to rim with a knife and then ‘pop’ the muffin out using a small spoon. Muffins will keep airtight for up to 1 week in the fridge; reheat gently in the micro or serve cold.

ALLOWANCES: Makes 12 servings

Count each serving as 1 serving of protein (group 6) and 1/2 a serving of restricted vegetables (group 2)

Recipe courtesy Averie Cooks 

 

 

Category: Low carb.(also can use for general diets), Recipes Comments Off on CHEESE, VEGETABLE AND EGG MUFFINS (GLUTEN-FREE)

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