FITNESS FORWARD NUTRITION CONSULTING

Newport Beach, California

©2019 BY FITNESS FORWARD NUTRITION CONSULTING LLC

Easy Breakfast Egg Muffins - high protein, low carb and low fat

Have a busy morning?  I know I did after my babies were born...and I still do!!!  Once my oldest wakes me up at 5:30 a.m., I get up and take my thyroid meds. Since I have to time my thyroid medications and can't eat food or certain minerals (like calcium - think milk, cheese, yogurt, etc.) within "x" number of hours of having taken the particular doses, I have a stall a bit before my first meal. Which is fine, because it's still the butt crack of dawn, so instead we play the "let's play as quietly as possible" game until my 18 month old wakes up an hour later. Once that happens, I change a poopy diaper while pleading with my three year old to hold in his own "brown potty" because suddenly he's remembered that he needs to poop, too. And since I love poop so much, I then walk the dogs. Now that everyone is five pounds lighter from pooping, it's time to eat. So, I make 14 bazillion toddler-UNapproved breakfasts before giving in to yogurt pouches, 'nan-nuhs, and buttered toast...because eff-it, I can't fight this battle today. I have to do all of this before I am able to even think about breakfast for myself....and it's probably only 8 a.m.

 

Skipping breakfast is a no-no in my book for most people, including myself, so I usually go for a quick option before I hurriedly grab the kids and our stuff and head to school, a playdate, library story time, walk, or baby activity class.  I have very needy boys (hubby included) and there is always one, if not two, little ones asking to be held at all times, so cooking a hot meal or one that requires eating with two hands is pretty tough with them around, so I will usually go for a protein shake for breakfast.  

 

Well, sometimes I want to change things up.  In those cases, these egg muffins are the perfect option!  They're so easy to make in advance, and they heat up in the microwave in seconds.  Not to mention, they're low calorie, low carb, and high protein.  I can also create some variety by subbing out the various ingredients based on whatever I have in the fridge.  Cottage cheese vs. shredded cheese. Chopped sliced turkey vs. uncured bacon. Chopped mushrooms and broccoli vs. chopped spinach and kale.  Top with Sriracha or other hot sauce/salsa and dig in!  The options are endless!  

 

Unless you're pairing these with something else (like toast or bacon, etc.), then you'll probably want to up your number of servings to four muffins.  I have broken down the macros for both options.  

 

Makes 8 Servings (2 muffins each)

Macros per Serving: Protein – 15g | Carbs – 3g | Fat – 2g | Total Calories – 127

 

Makes 4 Servings (4 muffins each)

Macros per Serving: Protein – 30g | Carbs – 6g | Fat – 4g | Total Calories – 254

 

 

 

Ingredients:

  • 6 organic whole eggs

  • 1 carton (16 oz) liquid egg whites

  • 1 cup 2% Knudsen's Low Fat Cottage Cheese

  • 2 cups Earthbound Farms Power Greens Blend (or baby spinach, broccoli, or veggie of choice), chopped

  • 4 Tbsp Wellshire Farms All Natural Bacon Bits (or equivalent value of uncured deli slices, sausage, etc.)

  • 1/4 cup of diced green onions (optional)

  • Salt and Pepper, to taste

 

Directions:

  1. Preheat oven to 350 degrees

  2. Beat whole eggs with liquid egg whites in a large bowl

  3. Add cottage cheese and remaining chopped ingredients

  4. Add salt and pepper to taste

  5. Stir until well combined

  6. Distribute evenly into 16 muffin cups lightly sprayed with non-stick cooking spray (I had to use 1.25 muffin pans)

  7. Bake for approximately 30 minutes

  8. Allow to cool and store in refrigerator for up to one week

 

 

This is SO simple!!  And it's good, I promise!  You just have to set aside 10-15 minutes for prep time and then let the oven do the rest of the work.  You HAVE got time for this!

 

 

 

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