100-Calorie Cheese, Vegetable and Egg Muffins

Egg Muffins – 100 Calorie, portable, baked egg muffins that you can enjoy without worry. These healthy egg muffins are stuffed with protein, veggies, and cheese. The best kind of breakfast. Or snack. Or dinner.

Healthy Egg Muffins

I thought these easy baked egg muffins would be a good way to sneak in a few extra servings of vegetables and protein for my family. I was right. These healthy egg muffins are a bit hit, and bonus – they’re naturally gluten-free.

I found myself grabbing one of these little egg muffins here and there. And here and there. Before a workout, after a workout, with dinner, for breakfast, in school lunches. We took down the dozen of these baked egg muffins in a day.

Make Egg Muffins Your Own Way

Baked egg muffins are super easy to make. I used shredded carrots, orange peppers, frozen peas and corn, but you can use almost any veggie you like. It’s the perfect produce drawer cleanout recipe.

  • Rather than the shredded carrots which serve to really bulk up the vegetable mixture, you could grate or dice leftover potatoes or sweet potatoes.
  • Or work in some broccoli, asparagus, spinach, kale, or whatever is seasonal or lurking in the bottom of your produce drawer and needs to get used, stat.
  • I topped the muffins with shredded mozzarella for extra flavor, richness, and it helps the muffins brown nicely on top. Use your favorite cheese. Or, if you’re trying to be good, omit it. Or swap it out for some bacon, leftover shredded chicken, whatever you have.

 

The Trick for Baked Egg Muffins: Non-Stick Spray

One huge caveat is that you must spray the heck out of your muffin pan with non-stick spray. Then, run your finger through the spray and around the sides of the cups because every inch must be liberally coated with spray. If you miss a spot, you’ll be chiseling off stuck food with a knife. I speak from lots of experience.

100 Calorie, Healthy Egg Muffin Snack

There’s 8 eggs used in the 12 muffins the recipe yields, meaning each muffin has about 50 calories each of egg (figuring 1 large egg is about 75 calories). I used whole eggs although you could likely use liquid eggs or just whites.

There’s about 20 calories (or less) of vegetables per muffin. And about 20 calories (1 tablespoon) of cheese.

I actually think the muffins are about 90 calories each based on my math, but I don’t want to split hairs. If you want exact stats, plug the data into an online calculator.

Refrigerate Egg Muffins for On-the-Go

The baked egg muffins are soft, yet dense and chewy. I love the texture the vegetables add and I like the surprise of biting into a juicy pea or a crispy pepper piece.

Plus adding vegetables adds fiber so you feel fuller longer.

You can make a whole batch of these healthy egg muffins in advance and keep them for up to about a week in the fridge and then just reheat them. Makes a quick on-the-go snack.  However, I actually like them cold. But I also love cold pizza so do what sounds good to you.

We loved these.

For the Nutrition Stats, see This Post or 

Recipe makes 6 servings at 2 cups each. Nutrition (per serving): Calories: 172; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 258mg; Sodium: 266mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 4g; Protein: 13g

100-Calorie Cheese, Vegetable and Egg Muffins (gluten-free)

Healthy, portable little egg muffins that you can enjoy without worry at under 100 calories each (about 50 calories of egg, 20 calories of vegetables, and 20 calories of cheese per muffin). Use an online calculator for exact stats. They’re great for breakfast, snacks, before or after workouts, as a light dinner, or in school lunches. They’re soft, yet dense and chewy. The vegetables add texture, and I like the surprise of biting into a juicy pea or a crispy pepper piece, and adding vegetables adds fiber so you feel fuller longer. 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. A huge caveat is to spray your muffin pan extremely well with nonstick spray or they will stick.

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Ingredients:

about 1 1/2 cups shredded carrots (from about 4 medium peeled and trimmed carrots; do it yourself as opposed to buying bagged shredded carrots which I find to be too big, coarse, and tough due to the preservatives added)
1/2 cup small diced orange bell peppers
1/2 cup frozen peas (I didn’t thaw)
1/2 cup frozen corn (I didn’t thaw)
8 large eggs
salt and pepper, to taste
about 12 tablespoons shredded cheese, divided (I used Mozzarella)

Directions:

  1. Preheat oven to 375F. Spray a Non-Stick 12-Cup Regular Muffin Pan *extremely well* with cooking spray. Spray the base of the cavities and sides, then run your finger over the sides so that every inch is liberally coated with spray or you will be chiseling off stuck food; set pan aside.
  2. In a large bowl add carrots, peppers, peas, corn (or mix and match with your favorite vegetables; read blog post for suggestions) and toss to combine.
  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 3/4 full; equally distribute filling mixture among cavities until gone; set pan aside.
  4. In a 2-cup glass measuring cup (the measuring cup makes for easy pouring), 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 distributing among the cavities. They will be about 3/4 full after being topped off with egg.
  7. Top each cup with a generous pinch of cheese, about 1 tablespoon each.
  8. Bake for about 18 to 20 minutes, or until muffins are set, cooked through, and are lightly golden. They will puff in the oven, but sink upon cooling. 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.
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