These portable muffins are easy to eat hot or cold and can be made in large batches and frozen until ready to serve. They are a virtually zero-carb snack with protein and fiber to keep you feeling full all day. If you want to lower the fat, replace the whole eggs with more whites.
Per Serving (1 muffin) | Calories: 101 | Fat: 5 g | Protein: 9 g | Sodium: 144 mg | Fiber: 3 g | Carbohydrates: 6 g | Sugar: 1 g
INGREDIENTS | MAKES 8 MUFFINS
1 teaspoon olive oil
4 cups chopped broccoli, cooked
4 large eggs
1 cup liquid egg whites
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup low-fat shredded Cheddar cheese
1. Preheat oven to 350°F.
2. Lightly oil a muffin tin, and divide the broccoli between 8 muffin cups.
3. In a medium bowl, combine eggs, egg whites, salt, and pepper.
4. Pour egg mix into the muffin cups, covering broccoli but leaving about 1/4 of each cup empty to allow for rising.
5. Top with Cheddar cheese and bake 15–20 minutes or until fully cooked.
Fear Not the Egg
Whole eggs get a bad reputation. Because the yolks are high in cholesterol, many believe that consuming eggs increases bad cholesterol. This is simply not true. Egg yolks contain cholesterol, but some cholesterol is necessary for proper hormonal functioning. The egg yolks are also the most nutritious part of the egg, containing many other beneficial nutrients your body will use.