Ingredients
- Eggs: 12 large eggs
- Milk: 1/2 cup of whole milk (or unsweetened almond milk for a dairy-free option, or heavy cream for a richer, keto-friendly version)
- Cooked Protein: 1 cup of cooked, crumbled sausage (pork or turkey), chopped bacon, or diced ham
- Vegetables: 1 cup of finely chopped fresh spinach and 1/2 cup of finely diced red bell pepper
- Cheese: 1 cup of shredded cheddar cheese (or a mix of cheddar and Monterey Jack)
- Seasoning: 1/2 teaspoon of salt
- Seasoning: 1/4 teaspoon of black pepper
- Seasoning: 1/4 teaspoon of garlic powder
- Optional Garnish: Finely chopped green onions or chives
Instructions
- Preheat and Prepare: Preheat your oven to 375°F (190°C). Generously grease a standard 12-cup muffin tin with non-stick cooking spray or butter. This step is crucial to prevent sticking. Alternatively, you can use silicone muffin liners.
- Prepare the Fillings: Ensure your protein (sausage, bacon) is fully cooked and drained of any excess grease. Finely chop your vegetables. If using vegetables with high water content like mushrooms or zucchini, it’s a good idea to sauté them for a few minutes to release moisture before adding them to the egg mixture.
- Distribute the Fillings: Evenly distribute the cooked protein, chopped spinach, diced red bell pepper, and shredded cheese among the 12 prepared muffin cups. Filling them about halfway with these ingredients is a good rule of thumb.
- Whisk the Egg Mixture: In a large bowl, crack all 12 eggs. Add the milk, salt, black pepper, and garlic powder. Whisk vigorously until the mixture is smooth, pale yellow, and slightly frothy. A good whisking incorporates air, which helps make the muffins light and fluffy. For the easiest pouring, transfer the egg mixture to a large measuring cup or a pitcher with a spout.
- Fill the Muffin Cups: Carefully pour the egg mixture over the fillings in each muffin cup. Fill each cup about three-quarters of the way to the top. The eggs will puff up significantly during baking, so leaving some room prevents them from overflowing.
- Bake to Perfection: Place the muffin tin in the preheated oven. Bake for 20-25 minutes, or until the muffins are set and the centers no longer jiggle when the pan is gently shaken. A wooden skewer or toothpick inserted into the center of a muffin should come out clean. The tops will be lightly golden brown.
- Cool and Serve: Remove the muffin tin from the oven and let it cool on a wire rack for at least 5-10 minutes. This allows the egg muffins to set further and makes them easier to remove from the pan. To remove, run a thin spatula or knife around the edge of each muffin to loosen it, then gently lift it out. Garnish with fresh chives or green onions if desired and serve warm.
Nutrition
- Serving Size: One Normal Portion
- Calories: 150-180