These savory, protein-packed muffin cups are perfect for meal prepping a week of healthy breakfasts. They’re low in carbs, loaded with veggies, and help keep your blood sugar stable.
Why They’re Great for Diabetics
- Low-Carb: No flour or grains, keeping net carbs low.
- High-Protein: Eggs offer steady energy and fullness.
- Fiber-Rich Veggies: Adds volume and nutrients without spiking blood sugar.
- Portion-Controlled: Easy to track and customize.
Ingredients (Makes 12 Muffin Cups)
- 10 large eggs
- 1/4 cup unsweetened almond milk (or low-fat milk)
- 1 cup fresh spinach, chopped
- 1/2 cup bell peppers, diced
- 1/2 cup mushrooms, diced
- 1/4 cup red onion, finely chopped
- 1/3 cup shredded reduced-fat cheese (optional)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder or Italian seasoning (optional)
- Olive oil or nonstick spray (for greasing muffin tin)
Instructions
1. Preheat the Oven
Preheat oven to 350°F (175°C). Grease a 12-cup muffin tin well with olive oil or nonstick spray.
2. Prepare the Veggies
In a skillet, sauté mushrooms and onions over medium heat for 3–4 minutes. Add spinach and stir until wilted. Let cool slightly.
3. Whisk Eggs
In a mixing bowl, whisk the eggs, almond milk, salt, pepper, and any herbs or seasoning.
4. Fill the Muffin Tin
Evenly distribute sautéed vegetables and raw bell peppers among the muffin cups. Pour egg mixture into each cup (about ¾ full). Sprinkle cheese on top if using.
5. Bake
Bake for 18–22 minutes, or until egg muffins are puffed and set. Let cool for 5 minutes before removing.
Storage & Meal Prep
- Refrigerate: Up to 5 days in an airtight container.
- Freeze: Wrap individually and freeze up to 2 months. Reheat in the microwave for 30–60 seconds.
Nutrition (Per Muffin, Approximate)
| Nutrient | Amount |
|---|---|
| Calories | 70–90 kcal |
| Protein | 6–8g |
| Net Carbs | 1–2g |
| Fiber | 0.5–1g |
| Fat | 4–6g |
| Sugar | <1g |
| Sodium | 120–180mg |
Customization Tips
- Add Protein: Include lean turkey sausage or tofu crumbles.
- Dairy-Free: Omit cheese or use dairy-free alternatives.
- Spice Options: Try smoked paprika, chili flakes, or jalapeño.
- More Veggies: Try broccoli, kale, or zucchini for variety.