There are few things I love more than lounging around in the morning – coffee in hand – watching the news. Then causally preparing a delicious wholesome meal for breakfast – eating it while I listen to birds chirp and enjoy the crisp morning air. Unfortunately for me, this picturesque scene doesn’t happen too often. Typically my mornings resemble the scene from Home Alone where the family is rushing out of the house to make their flight on time – and accidentally leave poor Kevin behind (anyone remember this? 🙂 ).
So if you’re anything like me I’m lucky if I grab a protein bar or shake from the kitchen before rushing out of the house. Because of this I wanted to find something easy to prepare for breakfast that was hot and tasty – but that I didn’t have to spend time making each day, enter these little egg “muffins”.
They are simple to make. They can be switched up any which way you like. They only take 60 seconds to reheat – even I have time for that on my rushed weekday mornings.
Start with 5-6 eggs and whatever veggies and additional protein you would like. I made mine with shredded chicken, broccoli, mushrooms, green onions, and cherry tomatoes. You will need about 2 cups of chopped vegetables and 4 oz. additional protein (if using).
Whisk eggs together in a large mixing bowl, add 1 Tablespoon of water – don’t skip this step – it helps the egg muffins retain moisture.
- 5 large eggs
- 1 Tbs water
- Salt and pepper to taste
- 2 cups chopped vegetables
- 4 oz. shredded (cooked) chicken
- Oil spray - or butter / oil
- Preheat Oven to 350 degrees
- Spray muffin tins liberally with cooking spray of choice (or oil or butter)
- Whisk eggs w/ water in large mixing bowl, add salt and pepper
- Chop desired vegetables
- Chop cooked chicken (I used rotisserie chicken)
- Add vegetables and chicken to eggs
- Pour evenly into muffin tins (use a ladle or ¼ cup measuring cup for easy distribution)
The first time you make these I would babysit them a little in the oven. If you overcook them they will become dry. I cooked until the liquid had disappeared from the top, about 22 minutes, then remove from the oven, let cool, and pop out of the muffin tins. Place in baggies or container in the refrigerator to eat the rest of the week.
I sprinkled them with parmesan cheese as well for a little extra oomph. During the week to reheat, place in a microwavable dish with a tsp of water, cover with a paper towel, and heat for 45-60 seconds. Top with salsa, plain greek yogurt, or fresh avocado!
- Your daily protein goal after weight loss surgery is at least 60 gm (this is a standard recommendations for most surgical programs, but as always follow your doctors advice).
- Breakfast can be a challenge to consume enough protein – adding chicken to this egg dish bumps up the protein content.
- Try adding dense meats (chicken/turkey, beef / pork, fish, etc) to breakfast to ensure you are meeting your daily protein needs.