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Title: LOW CARB Egg Muffins for a Grab-and-Go Breakfast
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Dorothy2
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From: USA
Registered: 10/26/2008

(Date Posted:03/28/2015 6:26 PM)
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Egg Muffins Recipe for a Grab and Go Breakfast (Low-Carb, Gluten-Free) found on KalynsKitchen.com

Many years ago I came up with the name Egg Muffins for these little little mini-quiches baked in muffin cups, and I think they're perfect for a grab-and-go breakfast.  I've been making egg muffins since 2005, going through a few versions to get the recipe just right, and for several years this has been the most popular recipe on my blog.  If this is your first time making something like this, I've picked up a few tricks that I think you'll like.

Recipe For Egg Muffins found on KalynsKitchen.com
I don't think of egg muffins as only for people who are following the South Beach Diet or a low-carb eating plan, although they're perfect for any type of carb-conscious diet. These little breakfast treats are high in protein, gluten-free, and perfect to feed to kids. This is a great idea for breakfast for anyone who's busy in the morning and wants something that can be made ahead and eaten on-the-go.


Egg Muffins Recipe for a Grab and Go Breakfast (Low-Carb, Gluten-Free) found on KalynsKitchen.com
For quite a few years I made Egg Muffins in a Silicone Muffin Pan, and they work fine if that's what you have. 


Recipe For Egg Muffins found on KalynsKitchen.com
This type of pan will make a flatter muffin than the individual muffin cups I use now.


Egg Muffins Recipe for a Grab and Go Breakfast (Low-Carb, Gluten-Free) found on KalynsKitchen.com
Now I greatly prefer individual Silicone Muffin Cups.  Whether you use silicone muffin pans or individual silicone cups, spray them with nonstick spray, and put them on a large cookie sheet to catch spills.  The two ingredients I think are essential are cheese and green onions; other than that, the varieties are endless. Put cheese, meat, or veggies in the muffin cups first, then pour in beaten eggs.
 

Egg Muffins Recipe for a Grab and Go Breakfast (Low-Carb, Gluten-Free) found on KalynsKitchen.com
Let the muffins cool for 15-20 minutes before you store them in the refrigerator.  (I used to freeze them, but I find they keep in the fridge for over a week and I like them best when they haven't been frozen.)  For me, two small muffins is the right amount for breakfast.  I microwave for about 45 seconds and breakfast is ready!  (Don't cook to long or the eggs can get rubbery.


Recipe For Egg Muffins found on KalynsKitchen.comWhen I taught school I loved put two at a time into small plastic bags. Put the bags in the refrigerator. Then when you need a quick breakfast, open the bag, pop in the microwave until they're hot, grab the bag and run out the door with a quick breakfast.  I confess, I used to eat them in the car on the way to school.


Egg Muffins Recipe for a Grab and Go Breakfast (Low-Carb, Gluten-Free) found on KalynsKitchen.com
Egg Muffins Recipe for a Grab-and-Go Breakfast
(Makes 12 muffins, recipe created by Kalyn with inspiration from The South Beach Diet book.  I've been making Egg Muffins since 2005 and this recipe has been updated several times with better photos.)

Equipment: 
You can make these with Silicone Muffin Cups or a Silicone Muffin Pan.  I don't recommend metal muffin pans or paper cupcake liners, because the eggs will stick.

Ingredients:
12 - 15 eggs (use 12 eggs for individual silicone cups and 15 for larger silicone muffin pans.  You can use less egg yolks and more egg white if you prefer.)
1 tsp. (or more) Spike Seasoning (optional, if you don't have Spike, use any type of seasoning blend that's good with eggs.)
fresh-ground black pepper (optional) 
1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat)
Optional, but highly recommended, 3 green onions diced small.
Optional: chopped veggies such as blanched broccoli, red pepper, sauteed zucchini, sauteed mushrooms, etc. (Using veggies will reduce the fat content)
Optional: diced Canadian bacon, lean ham, or crumbled cooked turkey sausage

Instructions:
Preheat oven to 375 F.  Spray a Silicone Muffin Pan or Silicone Muffin Cups with non-stick spray or olive oil.

In the bottom of the muffin cups layer diced meat, if using, sauteed vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients.

Break eggs into large measuring bowl with pour spout, add Spike, and pepper (if using) and beat well. Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until muffins have risen and are slightly browned and set.

Muffins will keep more than a week in the refrigerator.  Microwave on high about 45 seconds to one minute to reheat.

(Egg muffins can be frozen and reheated, but I like them much better when they're just refrigerated. For best results, thaw in refrigerator before reheating.  Frozen muffins will release some water when they thaw.) 
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“Humility is not thinking less of yourself; it is thinking of yourself less." -Rick Warren

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