Busy day ahead? Get Primed with a Protein-Veggie Muffin
Eggs are such a good source of protein they’re considered the gold standard by which other protein sources are measured. A large egg contains over six grams of protein and only 70 calories—a real nutrition bargain. They’re perfect for your hectic day when breakfast may often be the last thing on your mind before you run out the door.
Hard cooked eggs have probably been the most convenient way to eat eggs on-the-go until now which is why I (Regina) developed these portable protein-veggie muffins. Stir up a batch on the weekend and you’ll have a satisfying, low-carb breakfast at the ready all week. They can also be frozen if you don’t use them in the first few days. Prep ahead so you can fuel your day with this smart Protein Veggie Muffin.
Think about your patients too. Many of your patients may have grown up hearing about the dangers of eggs and cholesterol. So you might first have to convince them that they’re a good addition to their diet and the importance of getting protein into their morning meal.
Note from Susan: When Regina sent me this recipe, I couldn’t wait to test it at home as our mornings start early and are crazy. These muffins seemed like the perfect answer for grab-it-and-go. So, here they are and no laughing as I left them in the oven a little too long thus the bubble. However, this didn’t stop them from being gobbled up along with fresh grapes. Regina’s recipe didn’t take long to put together which I really like too.
- 6 eggs
- ½ cup milk, your choice:fat-free or full-fat
- ¼ tsp. salt
- ¼ tsp. pepper
- 1 cup shredded Swiss cheese, light or regular
- ¾ cup chopped asparagus
- ⅓ cup chopped Canadian bacon
- 2 Tbsp sweet onions
- Preheat oven to 350°F.
- Beat eggs, milk, salt and pepper in a medium bowl until well blended.
- Add cheese, asparagus, Canadian bacon and onion; mix well.
- Spoon evenly into 12 greased muffin cups.
- Bake until just set, 20-22 minutes.
- Cool on wire rack 5 minutes.
- Remove from cup and serve warm.
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