Diary of a Dietitian Egg Muffins
Breakfast Recipes, Recipes, Uncategorized

Breakfast of Champions


Image result for egg muffin pictures

Dear Diary,

Move over Wheaties…my breakfast of champions is egg muffins. I can cook up 12 of these beauties on a Sunday morning and still have plenty to eat the rest of the week with little effort outside of a few seconds in the microwave. They are satisfying and don’t leave me all cranky and in search of food by 10am.

These muffins are good all on their own or if I want to go sandwich style, I put one on a toasted whole wheat English muffin slathered with a wedge of Laughing Cow cheese. Either way I can have it ready in less than 5 minutes on a weekday morning. It’s been said many times, many ways but a protein packed breakfast really is essential. So, no skipping…even if I hit the snooze button 5 times!

Egg Muffins

  • 6-8 eggs
  • 1 cup milk (I use 1% milk)
  • 1 cup low fat cottage cheese
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt free seasoning blend
  • 1/4 teaspoon sea salt
  • 2-3 cups finely chopped fresh vegetables in any combination (onion, green onion, spinach, mushrooms, red pepper, zucchini, broccoli, tomato)

Preheat oven to 350 degrees.  In a large bowl whisk together eggs, milk, cottage cheese, and seasonings.  Sauté vegetables over medium heat for 6-8 minutes.  Whisk vegetables into egg mixture.  Spray a muffin tin with cooking spray and evenly spoon egg and veggie mixture into 12 muffin wells.  Bake for 18 minutes or until slightly firm in the middle.

Occasionally I add 1/2 cup chopped ham or turkey sausage for a change of pace.  The addition of cottage cheese increases the protein and adding ham or turkey will bump it up even more.  This recipe is very versatile so play around with the ratio of eggs and veggies according to preference.  It’s all about satisfaction baby!

Why use the whole egg versus egg whites only?  If you ditch the yolk, you are missing out on additional protein and also many vitamins like Folate, Vitamin A, Vitamin D…the list continues.  Besides, it’s old school thinking that cholesterol in eggs turns to cholesterol in your body.


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