Sunday Healthy meal prep
Eggs are one of my favorite foods. For breakfast, lunch, and dinner. These muffins are perfect on a english muffin, great before or after a workout, and perfect for a low-carb, gluten free snack. The egg base is versatile, too! Optional muffin add-ins include: mushrooms, diced bell peppers, low-fat cheese, basil, oregano, pepperoni, ham, turkey, bacon, zucchini, carrots, tomatoes, cilantro — the list goes on!
INGREDIENTS: I usually think of my favorite omelet ingredients and use those (mushrooms & peppers), but it’s always fun to experiment. These muffins were full of spinach, colby jack cheese, basil, and bell peppers. At only about 60 calories per muffin, I ALWAYS eat two!
DIRECTIONS: Preheat oven to 350 degrees F. Spray 12-cup muffin tin with nonstick cooking spray, you can also line with muffin tins, just make sure you spray the inside of the muffin tins. Fill each muffin tin 1/4-1/3 full with veggies and herbs of choice. Add in 1 tablespoon of cheese to each muffin tin. In medium bowl whisk together egg whites, eggs, and milk/yogurt. Fill each muffin to the top with egg mixture, pouring over the veggies already in each tin. Bake for 20-30 minutes or until risen and slightly golden on top. Let cool for a few minutes, then remove from tin.
I also made no bake protein balls to have on hand for a snack!
- 1 cup (dry) oatmeal (I used old-fashioned oats)
- 1/2 cup peanut butter
- 1/2 cup ground flax seed
- 1/2 cup chocolate chips
- 1/3 cup honey
- 1 tablespoon chia seeds (optional)
- 1/2 cup protein powder
- 1 teaspoon vanilla extract
- Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.
- Once chilled, roll into balls of whatever size you would like. (Mine were about 1” in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.
- Makes about 20-25 balls.