Introduction
Savory egg muffins are a delicious and versatile dish perfect for breakfast, brunch, or even a quick snack. These mini frittatas are packed with protein and can be customized with your favorite vegetables, meats, and cheeses. They are not only easy to prepare but also make for a great meal prep option for busy mornings.
## History
Egg muffins, or frittatas, have roots in Italian cuisine. Traditionally, a frittata is an Italian dish made with beaten eggs and various ingredients. The concept of portioning them into a muffin tin is a modern twist that makes them convenient for on-the-go meals.
## Ingredients
– **Egg Mixture:**
– 6 large eggs
– 1/2 cup milk (or dairy-free alternative)
– Salt and pepper to taste
– **Vegetable Fillings:**
– 1/2 cup chopped bell peppers
– 1/2 cup chopped onions
– 1/2 cup chopped spinach
– 1/4 cup chopped tomatoes
– **Protein Fillings:**
– 1/2 cup cooked bacon or sausage, crumbled
– 1/2 cup shredded cheese (cheddar, mozzarella, or your choice)
## Instructions
1. **Preheat the Oven:**
Preheat your oven to 350°F (175°C) and grease a muffin tin with non-stick spray.
2. **Prepare the Egg Mixture:**
In a large bowl, whisk together the eggs, milk, salt, and pepper until well combined.
3. **Add Fillings:**
Fold in the chopped vegetables, cooked meat, and cheese into the egg mixture.
4. **Fill the Muffin Tin:**
Pour the egg mixture into the prepared muffin tin, filling each cup about 3/4 full.
5. **Bake:**
Bake in the preheated oven for 20-25 minutes, or until the muffins are set and lightly golden on top.
6. **Cool and Serve:**
Let the muffins cool for a few minutes before removing from the tin. Serve warm or store in an airtight container in the fridge.
## Benefits
– **High in Protein:** Eggs are an excellent source of protein, which is essential for muscle repair and growth.
– **Nutrient-Rich:** Packed with vitamins and minerals, these muffins can contribute to your daily nutritional needs.
– **Customizable:** You can tailor the ingredients to suit your dietary preferences, making them suitable for various diets.
## Nutrition (per muffin, assuming 12 muffins)
– **Calories:** Approximately 90
– **Protein:** 7g
– **Fat:** 6g
– **Carbohydrates:** 2g
– **Fiber:** 0.5g
## Conclusion
Savory egg muffins are not only easy to make but also a nutritious and satisfying option for any meal of the day. Their versatility allows for endless variations, making them a favorite among families and individuals alike. Enjoy them fresh or as leftovers, and feel free to experiment with different ingredients to find your perfect combination.
## Lovers of Egg Muffins
This recipe is adored by busy professionals, parents looking for quick meals for their kids, and anyone who enjoys a hearty, healthy breakfast. They are perfect for brunch gatherings and can be a hit at any potluck or party!
### Enjoy your egg muffins, and feel free to share your favorite variations!
