Welcome back to another recipe! We are in Slovenia on holiday at the moment and it has been the most magical time so far. We are surrounded by mountains and really little else. I cannot tell you how quiet the nights are and how many wonderful stars you can see from our balcony . 🌟
This week, I have one of my staples for an easy meal-prep that tastes absolutely delicious: Egg muffins. These little guys are super versatile and pack a punch of flavor, nutrients, and veggie goodness. By now, you know that I love hiding a good dose of veggies in my breakfast. 😉 When I was writing the blog post I was immediately craving them, so I created something (remotely) similar for breakfast yesterday morning. 🥰
Why are these Egg Muffins good for you?
Eggs are such an amazing nutritional powerhouse! They are not only rich in protein, but also contain an array of Vitamins – mainly the Vitamin A, B2, B5, and B12, as well as Folate, Phosphorus, and Selenium. Eggs contain a healthy dose of Cholesterol. Eating eggs does not affect your overall cholesterol in most people. In fact, eggs raise the “good” (HDL) cholesterol levels in your blood, which has been linked to a reduced risk of heart disease, stroke, and other health problems. Eggs also contain Choline, an essential nutrient. Choline supports many processes within your body. It adds cell structure and helps with cell messaging. It also supports fat transporting and metabolism by removing cholesterol from your liver.
Dark, Leafy Greens
One of my favorite nutritional powerhouses!! Obviously the nutritional profile will vary a bit, depending on the kind you are using but there are commonalities that – broadly – apply to all. They are high in Vitamin K, C, A. Vitamin K plays a vital role in ensuring that your blood clots properly, regulates your blood calcium levels and protects your bones. Vitamin A is amongst other things very important to keep your eyesight and vision intact. It also plays an important part in your overall immunity and helps with the growth of your cells. Vitamin C is an essential nutrient and cannot get produced by our own bodies. It further supports our own immunity and helps with metabolizing proteins.
Ahh – olives. I find you either love or hate them – but I definitely fall in the LOVE category!! 😍Olives are small fruits that grow on olive trees in Mediterranean climates. Olives are high in Vitamin E, a powerful antioxidant that is great for your skin, protects your body against cell damage and fights inflammation. Olives are very heart-healthy and may also protect against osteoporosis and potentially cancer.
How to adapt this recipe to your dietary requirements
Due to the eggs used, sadly it is not possible to make this recipe vegan this week. If you are paleo, you can omit the feta cheese, but be sure to add a bit more salt eggs or you can swap in some bacon cubes.
And there you have it for this week. 🤗 I hope you enjoy these as a quick grab and go breakfast (but they can also be enjoyed sitting down 😉). They are delicious and store easily for 3 – 4 days in an airtight container in the fridge. You could also make them into mini egg muffins should you, for example, have a brunch or similar. I use this Mini Muffin Form* when making them in a smaller version. As usual, please tag me in your creations on Instagram under @life_and_lemons_foodblog and #lifeandlemonsfoodblog. I also love seeing your comments below – they truly make my day 🥰.
Egg MuffinsCourse: BreakfastCuisine: Vegetarian, paleo-friendlyDifficulty: Easy
These egg muffins pack a punch of flavor and provide a healthy dose of vegetables for your morning breakfast. Simply prep and in advance and grab and go!
- For the filling
1 medium to large red onion
5 – 6 swiss chard or kale leaves (or leafy green of choice – I used spinach)
6 dried or semi-dried tomatoes
½ cup (ca. 80 gr.) olives
1 tsp ghee for frying
Pepper to taste
1/3 cup (60 gr.) feta
- For the eggs
0.5 tsp salt
- Pre-heat oven to 180 degrees Celsius (350 Fahrenheit)
- Cut the onion into small pieces. Heat a pan and fry off onions. Meanwhile, wash and cut the leafy greens whilst stirring the onion on occasion
- Add the leafy greens and turn up the heat to medium high (so that it collapses on itself). Roughly cut the dried tomatoes and olives into small pieces. Season with pepper to taste
- Take the pan off heat and stir in olives, dried tomatoes and feta. Let cool slightly
- Crack eggs and whisk in a bowl. Add the veggies and salt and stir everything well together. Fill into six muffin forms (if not using silicone be sure to coat with a little bit of oil). Put into the oven and bake for 30 minutes.
- Store in an airtight container in the fridge and enjoy for breakfast! I usually have two per serving. ENJOY!!