These Breakfast Egg Muffins with Kale and Cheese are packed with vitamin C, vitamin A, choline, and protein making this meal a nutritional powerhouse for optimal health. Not only are these egg muffins delicious, but they are also a convenient and fast breakfast.

Prepare a dozen at once, and you’ve got a week’s worth of pre-prepared, tasty breakfasts. Pair the muffins with fruit and a baked sweet potato for a balanced, satisfying, and fuss-free meal. You’ll only need to turn on the oven once if you bake the sweet potatoes at the same time, ensuring a colorful, delicious, and nutritious start to your day. This is where simple batch cooking habits come into play to make life easier in the long run.

*Effortlessly blend the eggs for a smooth and creamy texture by using this immersion blender.

This recipe is adapted from Becky Rosenthal Egg Muffin Recipe with Peppers, Kale, and Cheddar. Below is my adapted version.

Watch a video on how to easily make Breakfast Egg Muffins with Kale and Cheese recipe:

Breakfast Egg Muffins with Kale & Cheese

 

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Prep time

15 mins

Cook time

35 mins

Total time

50 mins

 

These Breakfast Egg Muffins with Kale and Cheese are packed with vitamin C, vitamin A, choline, and protein making this meal a nutritional powerhouse for optimal health. Not only are these egg muffins delicious, but they are also a convenient and fast breakfast. Prepare a dozen at once, and you've got a week's worth of pre-prepared, tasty breakfasts. Pair the muffins with fruit and a baked sweet potato for a balanced, satisfying, and fuss-free meal. You’ll only need to turn on the oven once if you bake the sweet potatoes at the same time, ensuring a colorful, delicious, and nutritious start to your day. This is where simple batch cooking habits come into play to make life easier in the long run. *Effortlessly blend the eggs for a smooth and creamy texture by using this immersion blender. This recipe is adapted from Becky Rosenthal Egg Muffin Recipe with Peppers, Kale, and Cheddar. Below is my adapted version.

Author: Becky Rosenthal

Recipe type: Breakfast Muffins

Cuisine: Breakfast American

Serves: 12

Ingredients

• Nonstick cooking spray
• 1 tsp olive oil
• 1 shallot, diced
• 1 jalapeno, seeds and stem removed, diced
• 2 cups kale, chopped
• 12 eggs
• ¼ cup 1% milk
• ¼ cup whole wheat flour
• 1 tsp garlic powder
• ¾ tsp group black pepper
• ¾ cup cheddar cheese, shredded
• Salt to taste

Instructions

1. Preheat the oven to 350 F. Prepare your standard muffin tin with foil cupcake liners. *Optional, and recommended, use foil muffin liners or reusable silicone muffin liners for easier clean up. Generously spray liners with nonstick cooking spray. Set aside.
2. Add oil to pan over medium heat until hot. Saute shallot for 30 seconds.
3. Add jalapeno and cook for 30 seconds.
4. Add kale and cook for 2 minutes until wilted. Remove from the heat and set aside.
5. In a large bowl add eggs, milk, flour, garlic powder, and black pepper. Whisk by hand or use an immersion blender until completely incorporated. Whisk in cheese.
6. Evenly divide vegetable mixture between muffin cups. Evenly pour egg mixture into each muffin cup.
7. Bake for 30 minutes or until egg bites are set. Salt to taste.

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

3.5.3251

Adapted Recipe by: Sarah Koszyk, MA, RDN
Photos and Video by: Alison Hoffman, BS, Dietetic Student

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