Breakfast Egg Muffins with Kale & Cheese


American, Autumn, Baked Good, Baking, Breakfast, Casserole, Cooking Methods, Course, Cuisine, Egg Dish, Health and Diet, Low-Carb, Low-Sugar, Meals, Recipes, Season, Side Dish, Spring, Summer, Type of Dish, Vegetarian, Winter
  • By Sarah Koszyk, MA, RDN on
  • October 18th, 2012

Breakfast Egg Muffins with Kale & Cheese
 
Prep time
Cook time
Total time
 
Becky Rosenthal from Vintage Mixer posted this FANTASTIC recipe on her blog last week! Breakfast Egg Muffins with Kale & Cheese. I mean, can we get any more Vitamin C & A from the kale, choline from the eggs, and protein from the eggs and cheese to make this meal any more optimal to our health? Not only are they delicious. I made a dozen and we ate them throughout the week. Breakfast time was fast, pre-prepared, and tasty. You can eat the muffin with a fruit and baked sweet potato. I baked the sweet potatoes on the weekend, too, for easy weektime, fuss-free meals. You now have a well-rounded breakfast: Veggies, protein, sweet potatoes, and fruit. Colorful, delicious, & nutritious. I altered her original recipe slightly. Here’s my semi-revised version:
Author:
Recipe type: Breakfast Muffins
Cuisine: Breakfast American
Serves: 12
Ingredients
  • 12 Eggs
  • ¼ Cup milk
  • ¼ Cup wheat flour
  • 1 tsp Garlic powder
  • Salt & Pepper to taste
  • ¾ Cup cheddar cheese, grated (I used a reduced-fat shredded Mexican mix from Trader Joe’s)
  • 1 Shallot, diced
  • 1 Cup kale, chopped
  • 1 Jalapeno, seeds removed, diced
Instructions
  1. Pre-heat oven to 350 degrees bake. Line a 12-muffin tin with cupcake liners. Spray the cupcake liners. Or you can spray the muffin tin with a spray and skip the liners if you don’t have any, but it will be more clean-up.
  2. Mix the shallot, kale, and jalapeno in a bowl.
  3. In another bowl, whisk the eggs, flour, milk, garlic powder, salt & pepper.
  4. Evenly distribute the veggie mix & cheese into the muffin cups.
  5. Using a ¼ measuring cup, pour the egg mixture into each muffin cup.
  6. Bake for 35 minutes. And you are all set for a simple breakfast for the week.
Nutrition Information
Serving size: 1 muffin Calories: 108 Fat: 6.6 Saturated fat: 2.4 Carbohydrates: 3.8 Sugar: 1.1 Sodium: 97 Fiber: 0.5 Protein: 8.3 Cholesterol: 215

 

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14 responses to “Breakfast Egg Muffins with Kale & Cheese”

  1. Fantastic write-up, Ive just subscribed to your RSS feed.

  2. whoah this blog is excellent i love studying your articles. Keep up the great paintings! You understand, many individuals are searching round for this info, you could help them greatly.

  3. Les says:

    Really liked what you had to say in your post, Sarah Koszyk MA RD, thanks for the good read!
    — Les

    http://www.terrazoa.com

    • Sarah Koszyk MA RD says:

      Glad you enjoyed! They’re delicious!

      • Daniela says:

        Yes, Fall is about comfort foods buaecse it’s too cold to do anything else. When we were snowed in last year, all I did was bake everything in the house. And now I’m already salivating over Thanksgiving recipes..-= kirida s last blog .. =-.

  4. Becky says:

    Thanks so much for sharing my recipe. I’m so encouraged to hear when someone is enjoying the food I create 🙂

    • Sarah Koszyk, RD, MA says:

      Becky: You are welcome! You’re recipes are AWESOME and your website rocks. Thanks for being such an inspiration.

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