Breakfast Egg Muffins

These Breakfast egg muffins are one of my favorite bites, they are high in protein, filling, tasty and can be prepared in many ways. As they do not contain flour, they are low carb and work both between meals and as an aperitif. At lunch, accompanied by a good salad, they are also an excellent option and are perfect for a light dinner.

Flourless breakfast egg muffins are always prepared with the same base and from there they allow for multiple ingredients, so we can change the combinations and get different flavors. Zucchini, onion, carrot, mushrooms, spinach, the possibilities are endless. In addition to vegetables, you can add smoked bacon or feta cheese for even more flavor. I usually make different combinations in each batch, so I have where to choose during the week.

Taking into account that they are made of egg and vegetables, their nutritional value is high and they provide us with many benefits, let’s see what properties the egg has and why it is so convenient in our diet, let’s leave old myths behind and lose the fear of this excellent product.

These savory egg and vegetable muffins are a healthy snack to consume at any time of day.

 

Properties of the egg:

The egg is a product that is made up of three parts, the shell, the white and the yolk, each of which has properties that make it a food of high nutritional value.

The egg is Rich in proteins, vitamins (it lacks vitamin C) and essential minerals, it is also rich in antioxidants although it has been highly questioned for its cholesterol content, but it also contains fatty acids and omega three that help eliminate it. If you eat only the white there is no risk because all the lipids are in the yolk.

It is advisable to consume it during pregnancy because it contains choline, a substance that contributes to the correct development of the central nervous system of the embryo and the fetus.

The egg yolk contains vitamins A, D and E. It is one of the few foods that contain vitamin D naturally.

All the benefits attributed to it make consuming it regularly a good option, we can include it in our diet in many ways, we can cook it in an omelette, scrambled eggs, fried in a pan or add it to multiple preparations such as this one that I propose, some flourless egg and vegetable savory muffins that are ideal to take as a snack at any time, they have the advantage that you can prepare them and keep them in the refrigerator for a few days, for example, you will prepare them on Sunday and consume them throughout the week.

Organize your meals by preparing a good batch of savory muffins during the weekend.

 

 

Reasons for preparing salty muffins egg with vegetables without flour:

• High protein bites.
• Low carb bites.
• They are nutritious, eggs have many benefits for our health.
• Contain vegetables, it is a delicious way to consume them.
• They help you organize, they can be prepared in advance and stored in the refrigerator, you can even freeze them.
• Low difficulty, preparing them is very easy, you do not need to be an expert cook.
• They are delicious.
• It is an open recipe, change the ingredients to your liking.

Today we are going to prepare two combinations, I will give you a summary of the ingredients you need in each case, as you will see, most are common, only two ingredients change.

Option 1: Breakfast egg muffins with mushrooms and bacon

• Eggs
• Onion
• Mushrooms
• Smoked bacon
• Milk or vegetable drink (optional)
• Salt, pepper, olive oil

 As they are prepared in individual portions, you can easily control what you eat.

Option 2: Breakfast egg, zucchini and feta cheese muffins

• Eggs
• Onion
• Zucchini
• Feta cheese
• Milk or vegetable drink (optional)
• Salt, pepper, olive oil

Below you have the complete recipe, you will see how easy it is and how much use you will get out of them.

Muffins salados de huevo y verduras sin harina

Muffins salados de huevo y verduras sin harina, un snack sano para tomar a cualquier hora del día. Cambia los ingredientes a tu gusto.

4.23 from 9 votes

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Prep Time 30 minutes mins

Cook Time 20 minutes mins

Total Time 1 hour hr

Course Aperitivo, Snack

Cuisine Americana

Servings 4 raciones

Calories 221 kcal

Ingredients

  

1x2x3x

• 6 huevos camperos
• 125 ml leche evaporada*
• 250 gr champiñones frescos
• 1 cebolla grande
• 1 calabacín
• 50 gr queso feta
• 3 lonchas panceta ahumada
• 1 pizca de sal
• 1 pizca pimienta negra
• 6 cucharadas soperas de aceite de oliva virgen extra
• 1 nuez de mantequilla

Instructions

 

• Pon una sartén al fuego con 3 cucharadas de aceite de oliva virgen extra. Corta la cebolla en brunoise y añádela a la sartén cuando el aceite esté ya caliente, (¡no humeante por favor!). Añade una pizca de sal y sofríe.
• Cuando la cebolla esté transparente retira la mitad aproximadamente y resérvala para luego. En la misma sartén con la mitad de la cebolla añade el calabacín en trocitos y sigue cocinando, si mantienes la sartén destapada conseguirás que el líquido que suelta la verdura se evapore y el sofrito al final no quede tan caldoso.
• Cuando esté hecho corrige el punto de sal y añade la pimienta. Reserva esta mezcla y deja enfriar. Cuando esté fría añade el queso feta en trocitos y mezcla bien.
• En la misma sartén añade la cebolla sofrita que habías reservado previamente junto con los champiñones cortados en láminas, sofríelo todo, de nuevo deja la sartén destapada, los champiñones soltarán mucha agua y conviene que se evapore.
• Cuando esté cocinado, añade el bacon cortado en trocitos y sofríe también. Al final corrige la sal y añade pimienta. Reserva y deja que se enfríe un poco.
• Precalienta el horno a 200ºC durante 10 minutos.
• En dos boles medianos, bate tres huevos en cada uno y añade 100 ml de leche evaporada en cada uno, una pizca de sal y un poco de pimienta. Bate las mezclas.
• Añade un sofrito en cada bol, ya tienes las dos mezclas preparadas. Sólo quedará hornear los muffins.
• Usa una bandeja para muffins, suelen tener 12 cavidades y ser antiadherentes, pero te recomiendo que untes cada hueco con mantequilla, así conseguirás que no se peguen. También puedes forrarlos con papel de horno para un desmoldado perfecto o incluso usar moldes de papel para magdalenas.
• Reparte las dos mezclas en el molde, rellena 6 huecos con cada una de ellas y hornea a 180ºC durante 20 minutos. Esto no es exacto, dependerá mucho de la potencia de tu horno. Cuando estén dorados pincha algunos con un palillo, si sale limpio ya están cocinados.
• Espera unos 10 minutos a que los muffins se enfríen, desmolda y ya los tienes. ¡A disfrutar!. 🙂

Notes

*Puedes sustituir la leche evaporada por leche de vaca, y si quieres evitar los lácteos de la receta, puedes añadir un poco de bebida de almendra o nada.

*Para hornearlos puedes usar una bandeja especial para muffins, si no usas moldes de papel, recuerda engrasar muy bien los huecos con mantequilla, aceite de oliva o de coco. Si no lo haces, aunque la superficie sea antiadherente, se pegará.

*Para calcular los valores nutricionales, he puesto os ingredientes de una opción, pero en las imágenes puedes ver otras combinaciones, con ingredientes como tomates secos, cebolla morada y zanahoria. Recuerda que las posibilidades son infinitas.

Nutrition Facts

Muffins salados de huevo y verduras sin harina

Amount Per Serving

Calories 221 Calories from Fat 117

% Daily Value*

Fat 13g20%

Saturated Fat 5g31%

Cholesterol 266mg89%

Sodium 283mg12%

Potassium 552mg16%

Carbohydrates 10g3%

Fiber 1g4%

Sugar 7g8%

Protein 15g30%

Vitamin A 580IU12%

Vitamin C 12.7mg15%

Calcium 194mg19%

Iron 1.9mg11%

* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.

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