(Makes 12 small muffins, about 6 servings; recipe created by Kalyn after many years of experimenting with egg muffin varieties.)
- 1 heaping cup finely diced meat (use meat with less than 10% fat for South Beach Diet)
- 2/3 cup finely grated low-fat cheese (I use Costco Four Cheese Mexican Blend)
- 1/2 green bell pepper, finely diced
- 1-2 thinly sliced green onions (optional, but recommended)
- 12 eggs, beaten well
- 1 tsp. Spike seasoning (or use any seasoning blend that is good with eggs)
- Preheat oven to 375F/190C. Spray Individual Silicone Baking Cups with nonstick spray.
- Dice ham and green pepper and slice green onions. In the bottom of the the baking cups layer the ham, cheese, green pepper, and green onions, dividing each equally among the 12 baking cups.
- Break eggs into a bowl or large measuring cup that has a pour spout, then beat eggs and Spike Seasoning with a fork until they are well combined. Pour eggs over the other ingredients until the muffin cups are nearly full, but not quite reaching the top. (I pour some egg in each cup, let it settle, and then pour more until the cup is nearly full.) Take a small fork and gently “stir” to distribute the ingredients in the egg mixture.
- Bake 25-30 minutes, or until the egg mixture is set and starting to brown slightly. (The last few years I've been liking them more browned, but if you don't like them as brown as I do I would start checking after 20 minutes.)
Egg muffins will keep well in the refrigerator for at least a week. I have frozen then, but the frozen ones release liquid when they are microwaved, so now I prefer to just store them in the fridge. To reheat, microwave 30-60 seconds. (Don't cook too long in the microwave or they get rubbery.
source: http://www.kalynskitchen.com/2012/01/recipe-for-egg-muffins-with-ham-cheese.html
tags: low-carb, breakfast
If made with lean meat and low-fat cheese, these egg muffins would be approved for any phase of the South Beach Diet.
Alternative Version
- Spray a muffin/cupcake pan w/ non-stick spray.
- Fill with ANYthing you want: ham & broccoli, chicken & carrots, spinach w/ feta & tomatoes, steak & bell peppers….whatever you have in the fridge. (Note: add all veggies RAW - they will cook to perfection during the baking process)
- Mix approx 1 egg per/muffin in a blender w/ a splash of milk. Pour directly into each cup just below the rim.
- Top with shredded or sliced cheeses of your choice.
- Bake at 425 degrees for approx 20 min. Let cool before removing from pan
These can be stored in your fridge for up to 3-4 days! Simply warm in the microwave for a quick breakfast on-the-go!