Protein-packed Egg and Veggie Breakfast Muffins
The inspiration for this post was the discussion on "protein" in my Happy Healthy Food class @KCHigh. We discussed animal sources, plant sources and how eggs are one of the best (and cheapest) sources of a complete protein with great nutrition. For a follow-up practical cooking class, I browsed the internet for some kid friendly egg recipes and discovered these breakfast egg muffins. I was surprised with how easy and delicious they turned out to be and how many variations and combinations the recipe allowed. These are an omelette or frittata made easy. Make these for breakfast, lunch or an after-school snack. You can make them ahead of time and store them for a couple of days in the fridge or freezer too.
For 6 muffin cups (double the recipe if you want to make 12 muffins)
Ingredients for Base mixture
Salt to taste
Pepper to taste
1 medium onion, chopped fine
For filling/add-ins per muffin cup
2 tablespoons of a combination of (2-3 at max) of the following
Sautéed mushrooms, finely chopped
Steamed broccoli, chopped
Spinach, washed, dried and finely chopped
Red/yellow/green capsicums, finely chopped
Tomato, deseeded and finely chopped
Sun-dried tomato, chopped
Non-veg options: Bacon bits, cooked shredded chicken, chopped ham, sausages etc.
A sprinkle of fresh or dried herbs and/or seasonings: basil, coriander, parsley, pizza seasoning, green chillies, jalapeños, chilli flakes, peri-peri seasoning etc.
6 tablespoons grated cheese (1 tablespoon per muffin cup) such as cheddar, mozzarella, salted paneer, feta etc.
1. Preheat your oven to 180 degrees Celsius.
2. Beat the eggs well, season with salt and pepper and mix in the chopped onion.
3. Grease each muffin pan and pour equal portions of the base egg mixture into the 6 cups. Do not fill. They should be half full.
4. Add in the 2 tablespoons of veggie or non-veg topping of your choice into each muffin cup.
5. Stir or sprinkle in the herbs or seasonings into each muffin cup.
6. Garnish each muffin with a tablespoon of grated cheese.
7. Bake in the oven or microwave for 15 minutes or until cooked and golden brown.
8. Serve fresh or store for a couple of days in the fridge or freezer.
Note: If you don’t have an oven, you can slow cook this on the stove top like a frittata or omelette. Slice and serve.