Sunday, August 24, 2014

Protein Egg Muffins

Are you in a hurry in the mornings on the weekdays?  Off to work early or getting the kids up and ready out the door and to school early?  One of the best ways to get proper nutrition in the morning is to eat a protein loaded breakfast.  These little protein bombs are amazing.  They are simple to prep on the weekends and easy to grab, microwave and eat in the morning on the go.  The reason you want to focus on higher protein in the morning is primarily to avoid insulin spikes that come from typical carbohydrate dense breakfast foods (ie:  cereal, oatmeal, bars, etc...)
Protein and fat stabilize insulin responses, and keep you full much longer, so come 10:00 you aren't starving for a snack before lunch rolls around.  Just make sure you are eating enough still, lack of calories is not good either, make sure you grab a couple of these protein muffins and maybe even a bit of avocado to top it off to keep you full. 

If there is one thing you prep on the weekends for the craziness that lies ahead in the week to come, these little puppies are a different must.  Not only can you grab them and go on your way out the door, but they work great as a portable snack between meals if you are starving or great road trip  food as well.  So prep these bad boys up on the weekend, then grab a couple Monday morning and enjoy a great start to your week! 

Bacon-Egg Muffins 

Makes 1 dozen


Butter or coconut oil to grease the muffin tin
1 dozen eggs
12 slices of bacon
chili powder(optional)


Preheat oven to 350 degrees.  Grease the muffin tin.  Line each cup with one slice of bacon, using the fatter end first on the bottom then circling around with the remainder of the bacon around the tin.  Crack one egg into each cup.  Sprinkle with a tad bit of sea salt and chili powder (optional), then cook in the oven for approximately 20 minutes, or more depending on how much you like your egg cooked.  Let them cool then place in a container in fridge to pop out a couple in the mornings during the week, or even as a quick snack if you are hungry between meals.

Turkey-Egg Muffins 

Makes 1 dozen


Butter or coconut oil for greasing the muffin tin
1 dozen eggs
12 small slices of Turkey or ham lunchmeat, smaller slices work best for lining the tin (choose nitrate free, lower sodium variety)
1 small zucchini (diced)
½ sweet potato (peeled and grated)
Chili powder (optional)


Preheat oven to 350 degrees.  Grease the muffin tins.  Line each tin with the turkey or ham.  Mix the eggs, zucchini, sweet potato, salt and other desired spices in a mixing bowl.  Spoon egg mixture into each cup, then cook for about 20-23 minutes until the eggs are puffed up and no longer runny.  Cool and place in a container to eat in the mornings throughout the week or as a snack between meals if hungry.  

Line the bacon into the tin

Crack an egg into each cup

Line tin with ham or turkey

Add the Egg, veggie mixture

Bake at 350 degrees for 20-25 minutes

Aren't they cute? 

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