Nov 17, 2012

Egg Muffins, Gluten Free

The all incredible, edible egg!  What a perfect little power breakfast to grab on the run.  Inspired by the little quiche muffins that I used to eat in Panera Breads, but without the flour. I hate egg whites and I am not too fond of hard boiled eggs either, unless they are smothered in  These baked little muffins provide a great source of protein. Numerous vitamins, including vitamin A, potassium and many B vitamins like folic acid, choline and biotin, are also packed into this oval-shaped staple [Source: USDA]. In fact, very few foods share the same diverse nutrient makeup available in a single egg. Many of these are specifically needed for the health of the nerves and the brain. I also added low-fat cheddar cheese and lots of spinach which in addition to its high nutritional content is also also extremely rich in antioxidants.

I have a 15 year old son who refuses to stop for breakfast.  However, he is at the age where appearance is important and he wants to get "brolic, buff, diesel." these high protein muffins provide good leverage for me to get him to eat breakfast.  I explained how important it is to eat foods that are high in protein content. So when I hand him 2 of these on the way out the door he eats them willingly and happily cause they are delicious! I love having them after a good run. They are filling, yet light. You can make them with whatever you like; use ham, turkey or any other choose your favorite veggies and make them full vegetarian.  These can easily be made dairy free as well.

These are so easy to make as well!  This recipe makes 6 muffins, you have your breakfast for the week!
and only 3 points per muffin. 

GF Egg Muffins

Servings: 6, Size: 1 Muffin, Smart points: 3, Calories: 98.6,  Fat: 5.6g, Saturated Fat: 1.9g,  Cholesterol: 74.5g,  Sodium: 580mg,  Carbs: 3.2g, Fiber: 1.3,  Sugar: .2g,  Protein: 9.4g

  • 3 egg whites
  • 2 eggs
  • 1/2 cup low fat Cheddar cheese
  • 4 slices prosciutto (chopped)
  • 2 cups spinach (chopped)
  • 1/2 small onion
  • 1 tbsp milk
  • 1 tbsp Chia seeds
  • 1 tsp salt
  • pepper to taste


Heat oven to 375 degrees and spray cupcake pan with non-stick spray

In a skillet spray with non-stick spray and saute onions and prosciutto, set aside

Whisk eggs together and fold all other ingredients into mix. Add the onions and prosciutto and whisk all ingredients together.

Pour mix into 6 cups

cook for 25-30 minutes

No comments:

Post a Comment