They say that breakfast is the most important meal of the day. In average, people who have a protein-rich breakfast are more likely to have a healthy weight. However, having breakfast often means waking up at least half an hour earlier and for some people this is a deal breaker.
The veggie egg muffins are ideal in the sense that they check all the boxes: protein-rich, healthy breakfast, and they can be made in advance. All you need to do is mix all the ingredients in a bowl, place each scoop in a muffin tray and you’ll be set for breakfast for a few good days.
Read more about the benefits of the eggs at the bottom of this post.
Prep time: 15 min
Cook time: 20 min
- 12 Eggs
- 3 Peeled Shallots
- 300g Mushrooms
- 1 Red Pepper
- 200g Feta Cheese
- 1 Tbsp Olive Oil
- Start by preheating the oven at 180°C
- Chop the onions, peppers & mushrooms very finely
- Place 1 Tbsp of olive oil in a heating pan
- Once the olive oil is hot, place all the chopped veggies in the pan and stir occasionally. Let them simmer for 10 mins until they are soft and golden. Once they are done, put them aside and let them cool.
- In a big bowl, whisk the eggs vigorously for about 1 minute
- Add the mashed feta cheese & veggies and mix until they are well combined
- Season with oregano, pepper and a bit of sea salt. The sea salt is optional since the feta cheese is already quite salty.
- Grease a muffin tin and fill in the cups ¾ as the muffins will rise once they are placed in the oven. Alternatively, you can also use muffin cases.
- Place the muffin tray in the oven for 15 mins. My muffin tray fits 12 muffins, so I had to cook the remaining 6 separately.
- Once they are ready, take them out of the oven and enjoy with a homemade salsa or on their own. They can be refrigerated for 2-3 days.
Eggs used to have a bad rap for years, because people thought that they raise the bad cholesterol. However, science has proved that it’s completely safe to have up to 3 eggs per day if you are trying to stay healthy. Eggs are some of the most nutritious foods, containing vitamin D, betaine and choline. Choline helps with normal brain development, while betaine supports liver function and detoxification among other benefits. Eating one egg a day may reduce the risk of heart disease and stroke, while it can also prevent osteoporosis.
The bottom line is that eggs are among the most nutritious foods on the planet, so you can enjoy them safely.