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Dr. Tracy Papa

I'm a physician who helps pregnant women have healthier pregnancies.

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Simple Recipes For Breakfast | Spinach & Bacon Low Carb Egg Muffins

As I may have mentioned before, I love eggs. Just to recap, eggs are healthy, diabetic-friendly, full of protein and healthy fats, and just plain delicious. Here’s another idea for a healthy breakfast, lunch, or dinner – a “muffin” made with no flour or sugar. These are baked in the oven in a muffin pan. There are multiple variations on these muffins – you can add mushrooms, different cheeses, last night’s leftover vegetables, anything that sounds appealing.

Ingredients:

  • 12 large eggs
  • 6 green onions, chopped, green and light green parts
  • 8 ounces shredded parmesan cheese
  • 8 ounces fresh baby spinach leaves, rinsed, dried, and chopped (or 10 ounces frozen spinach, thawed and squeezed dry)
  • 6 bacon strips
  • salt and pepper

Preparation:

  1. Heat oven to 350 degrees.
  2. Crack the eggs into a mixing bowl and stir. Add other ingredients and combine.
  3. Grease muffin tin or use later baking cups.
  4. Pour egg mixture into the muffin tins.
  5. Place in the oven for 15-20 minutes, until the “muffins” are beginning to brown on the top.
  6. Remove from oven and cool. The muffins will collapse slightly. Wrap individually and refrigerate. To warm, heat in the microwave for 30-60 seconds.

Now, a few more egg muffin ideas

  • Brown some ground sausage (pork, chicken/apple, or turkey sausage). Add to eggs with some grated cheddar.
  • For a Tex-Mex version, add sliced jalapenos and onions.
  • For a Greek version, use feta cheese.

Remember, eggs are your friends! Virtually carb-free, they are the perfect breakfast or protein-packed snack. These individual servings are perfect for a grab-and-go meal. Don’t forget to subscribe for more great recipes and self-care ideas.

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