Monday, October 29, 2012

Protein Packed Egg Muffins For Less Than 70 Calories Each

I've seen a lot of egg muffins pop up in my apparently low carb obsessed Pinterest stream, so I finally decided to make my own and get breakfast for the week done and done. This recipe from Kalyn's Kitchen seems to come up the most, but I significantly reduced the calories and upped the taste with some shallots, so I win.

I present to you, your breakfast for a week at 70 calories a muffin!

You'll need:
- 3 eggs
- 1 cup egg whites
- 7 strips of center cut bacon
- 1 shallot
- 1 tsp Spike seasoning
- 4 oz steamed broccoli, chopped
- 1/2 cup 2% milk/low fat sharp cheddar

Calories: less than 70 each

Recipe makes 1 dozen "muffins."

Before baking

First, dice the shallot. Any onion will really do, but I had shallot around for another recipe so I used it and it really added more than your average white or yellow onion, but if you already have that or green onions lying around, use what ya got. Don't cook the green onion, please.

Cook the bacon in a frying pan to your desired crispness and add the diced shallots. When they're done, blot the lot with paper towels and crumble/dice the bacon.

While the bacon is cooking, steam and chop the broccoli. Pull out your muffin tin and either use silicon liners or skip the liners all together, but lightly spray either with olive oil or Pam spray. I think paper liners would end in a disaster with this, so let's avoid that all together.

Divide the broccoli evenly into each muffin cup. Sprinkle the cheese on top of the broccoli, then add the bacon and onion mixture on top of that.

In a large bowl whisk together the eggs, egg whites and Spike seasoning. If you don't have Spike I would just add some garlic powder and dry mustard, but Spike really is worth the investment.

Pour the egg mixture over the meat, cheese and veggies already in the cups. Put in just enough that the top is moist.

Bake at 375 for about 15 minutes. Let cool for at least 5 minutes before eating.

You can alter this recipe with whatever meat, cheese and veggie combo you'd like. Spinach and feta? Why not! Canadian bacon and green peppers? Sure! These are good for about a week in the fridge, so you can grab one and microwave it in in no time every morning while still eating a nice, healthy home cooked breakfast backed with protein.


  1. How much protien per breakfast muffin?

  2. How many of these can I eat and breakdown on calories of you can