RECIPE: Spicy Broccoli Turkey Bacon Egg Muffins
Sick of carbs for breakfast? It seems the only way you can get a quick breakfast on the go is to grab a muffin, bagel or toast. I like to have handy proteins to bring to work too, to keep things healthy and low carb. Egg muffins are easy to make on a Sunday and freeze, and have them on hand to heat up throughout the week. I usually nuke them for about 30 seconds once at the office, then toast them in the convection oven at work until golden on top. Egg substitute or egg whites keep things really healthy-and a serving using that is about 3 muffins. You can use whole eggs too. In that case one or two would be a max serving. Play with different fillings, but this is a great combo we love!
Spicy Broccoli Turkey Bacon Egg Muffins
3-4 slices turkey bacon, finely chopped
1 Tbsp. olive oil
10-12 oz. egg substitute (or about 1 egg per "cup", lightly beaten)
1 medium zucchini, finely chopped
1 cup chopped fresh spinach
1-2 jalapeno peppers, seeded and finely chopped
1/4 cup red onion, finely chopped
1 1/2 cups finely chopped broccoli florets, blanched and cooled
1/4 tsp. salt and fresh ground pepper
1 tsp. dried basil
1/2 tsp. garlic powder
1/3 cup shredded vegan cheese or low fast cheddar
non-stick cooking spray
Preheat oven to 350˚. Heat the olive oil over medium high heat, then cook up the chopped bacon.
Next, sauté the onions and pepper, and cook until softened. Then add the zucchini and cook until it also begins to soften.
Then add the seasonings and mix well. Then add the broccoli and mix until heated through.
Spray 1-2 muffin pans with non-stick cooking spray, then divide up the vegetable mixture evenly among the muffin cups. Sprinkle the cheese on top of each cup, then pour the egg substitute or beaten eggs into each cup until about 2/3rds full.
Bake for about 20 min. until lightly golden and puffy. Let sit for 10 minutes in the tins, then run a knife around the sides and bottom and transfer the muffins to a cooling rack to cool completely. You can freeze individually-or eat warm out of the oven!