Thursday, April 18, 2013

Egg Muffins - My Breakfast of Champions

This breakfast recipe is based on one that is in Oxygen magazine. I've modified it to suit my taste. I usually prepare the vegetable mix on Saturday night and combine it with the eggs on Sunday morning (my weekend is Friday & Saturday) and then pop it into the oven. By the time I'm ready to leave the house, it's ready and I've got breakfast prepared for the week. I eat them cold (after I finish my morning workout). They're filling and tasty. I eat this pretty much every single morning during the week. 

2 whole eggs
2 cups of egg whites
1 zucchini diced
1 1/2 tomatoes diced
8 mushrooms diced
1 orange bell pepper diced
1 1/2 teaspoons garlic powder
dash salt
1 1/2 teaspoons black pepper
1 1/2 teaspoons ginger powder
2 teaspoons extra virgin olive oil

1. Sauté the vegetables in the olive oil; add spices and a dash of water to let it all mix together; sauté for about 10 minutes
2. In a bowl, mix the 2 whole eggs plus the egg whites together
3. Add in the vegetable mix (after letting the vegetables cool for a while - about 15-20 minutes)
4. Pour into lined muffin pans (spray the muffin liners w/a non-stick spray); bake for 30-35 minutes at 200 degrees C

I eat 3 muffins with half an avocado and 1 tablespoon of walnuts every morning for breakfast during the week.

Nutritional Info per egg muffin:
50 calories
6.25 g of protein
3.3 g carbohydrates (0.8 g fiber)
1.5 g fat (0.43 g saturated fat)

Calorie breakdown for 3 egg muffins + 1/2 avocado + 1 tablespoon of walnuts
320 calories
21.25 g of protein
18 g carbohydrates (8.75 g fiber)
19.8 g fat (3.3 g saturated fat


  1. I admire the way you are able to get avocados in so many meals. I try, but seldom buy them ready for slicing. I usually have to wait several days and then eat them all within a day of each other.

  2. These look good! I may just try them myself! ^^

  3. Ah, those look good *and* have low calories. They could go on my food list. :D

    :-) Marion

  4. Awesome. I'm gonna try these. I eat hard boiled eggs every morning. It would be nice to switch it up!

  5. That looks awesome! I know my kids could love that as well.

  6. Ooo, those look great! I need to try that out. Maybe I'll make them for when my parents come back. They might like not cooking breakfast for a few days.

  7. I have made the original recipe several times and like it, but I know I will like these better. Thanks for sharing your recipe. :)

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