Healthy Egg Muffin Recipe (2024)

FAQs

What makes a muffin healthy or unhealthy? ›

What Makes a Healthy Muffin? Signs of a healthy muffin recipe are whole-food ingredients like fruit, veggies, nuts, seeds, eggs, and low-fat milk and yogurt (or a dairy-free alternative).

Egg muffins

They're a quick grab-and-go option, and they're packed with protein — which, when compared with carbs, causes much smaller increases in blood glucose and helps keep you full throughout the morning.

Alternatively, you can use paper or silicone muffin liners to prevent sticking. You'll also need a rimmed baking sheet that the muffin pan can sit on. Divide the diced bell pepper, green onion, spinach, and feta evenly among the 12 muffin cups.

Storage & Reheating Instructions: Cover leftover egg muffins and store in the refrigerator for up to 5 days. Microwave: Wrap or cover egg muffins with a damp paper towel and microwave for 20–30 seconds, or until warmed through. (Don't overheat, or they will taste rubbery.)

Now muffins aren't all bad. These things are only unhealthy if eaten on a regular basis. If every so often you want a muffin for breakfast or a snack, that's no big deal. When you grab a bakery muffin for breakfast daily, that's when you increase your risk for unwanted weight gain and other health issues.

Best: Soozy's Grain-Free Match Green Tea Muffin

They're made with whole-food ingredients, including almond flour, whole eggs, and coconut cream. We love that they're a lower-sugar option and don't contain any artificial sweeteners. Plus, the almond flour keeps these low in carbs and high in fiber.

One Egg per Day Improves Inflammation when Compared to an Oatmeal-Based Breakfast without Increasing Other Cardiometabolic Risk Factors in Diabetic Patients.

How Many Eggs Can People With Type 2 Diabetes Eat? Both research and health experts indicate that individuals living with type 2 diabetes, or at risk of developing type 2 diabetes, can include between 6 - 12 eggs per week as part of an overall healthy diet. So you can enjoy up to 2 eggs, 6 times a week.

A hard-boiled egg is a handy high-protein snack if you have diabetes. The protein will help keep you full without affecting your blood sugar. Protein not only slows digestion, it also slows glucose absorption. This is very helpful if you have diabetes.

If your egg muffins are soggy, you likely used a lot of veggies with high water content. Next time, saute the veggies before adding them to the egg cups to remove the excess moisture.

Why do my egg muffins collapse? ›

Over beating of the egg during “creaming" process. This will shorten the protein strands and cause collapse. Incorrect oven temperature (not pre-heated) prior to placing the muffin tray in. Too much batter in each muffin tin.

To keep your egg muffins from deflating, add a bit of flour and baking soda to your mixture.

This harmless but unappealing color change is the result of a chemical reaction between iron in the pan and sulfur in egg whites.

Common accompaniments include coffee, tea, fresh fruit, yogurt, scrambled eggs, and spreads like butter, jam, or cream cheese. Are muffins for breakfast or dessert? Muffins are versatile and can be enjoyed at breakfast, as a snack, or as a dessert, depending on their flavor and toppings.

You can also freeze scrambled eggs after they have been cooked. This is a good way to meal prep for the week and to use in dishes like ham fried rice, or for a quick breakfast. They freeze well and taste really good. Let the cooked scrambled eggs cool completely.

Most store-bought muffins are like glorified cupcakes—they're full of sugar and simple carbs. "They can be packed with added sugar and low in fiber, sending your blood sugar levels on a roller coaster before you even get to work," says Charlotte Martin, MS, RDN, CSOWM, CPT.

Compared to, say, eggs or oatmeal, muffins are not exactly the most nutritionally sound food. They're low in protein and often packed with sugar. One could even argue that they're unfrosted cupcakes. But again, I say, it could be worse.