Egg muffins (gluten free/low carb)

Egg muffins (gluten free/low carb)
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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 85.8
  • Total Fat: 4.6 g
  • Cholesterol: 97.6 mg
  • Sodium: 142.2 mg
  • Total Carbs: 5.5 g
  • Dietary Fiber: 1.8 g
  • Protein: 6.3 g

View full nutritional breakdown of Egg muffins (gluten free/low carb) calories by ingredient


Introduction

High protein, savory snack for when you're on the go but want real food. These can also be heated up later for a fritata sandwich or crumbled into a low-carb tortilla for a nutritious, ready-made quesadilla. High protein, savory snack for when you're on the go but want real food. These can also be heated up later for a fritata sandwich or crumbled into a low-carb tortilla for a nutritious, ready-made quesadilla.
Number of Servings: 12

Ingredients

    0.5 cup, crumbled, not packed Blue Cheese
    6.0 large Egg, fresh, whole, raw
    1.0 tbsp Dill weed, dried
    1.0 package (10 oz) Mixed Vegetables, frozen
    0.75 cup Spinach, frozen
    2.0 tbsp *Flax Seed Meal (ground flax)
    4.0 oz yogurt Greek Gods Poseidon Greek Yogurt nonfat plain
    1/2 C Soy Chorizo (optional, not included in nutritional facts)

Directions

1. Whisk together eggs, yogurt, spices & flax seed 2. Add chopped or frozen veggies 3. Mix in crumbled cheese (or sprinkle on top once poured) and soy chorizo, if using 4. Pour muffins to fill silicon springform or greased muffin tin (then sprinkle cheese if not mixed in) 5. Bake at 350F / 175C for 18-20 min, until slightly brown on top, slightly firm Let cool to firm up, then eat or refrigerate for a high protein, low carb snack anytime. LOWER FAT VERSION: use 3 eggs & 3/4 C egg whites, only fill muffin tins 3/4 of the way, as they may get a little runny. Sub lowfat feta cheese or skip cheese altogether + add 1/4 nutritional yeast. I haven't tried this with all egg whites but it may work, just know that the muffins may run a bit / overflow tin so take appropriate precautions. HIGHER FAT / LCHF DIET: Use full-fat Greek yogurt. Can even use egg yolks instead of while eggs if you have some leftover, just use 7-8 yolks (can add a little milk if too dry) Serving Size: Makes 12 muffins

Number of Servings: 12.0

Recipe submitted by SparkPeople user KLM5028.