Muffin Tin Omelets
My clients often ask about quick breakfast options for busy mornings when there is little time to sit down with a bowl of oatmeal or poached eggs on toast.
A good breakfast includes a source of protein - a key nutrient to help satisfy your appetite well into the morning. Mini omelets can be individualized with your favourite veggie stuffers, they're packed with protein and whole nutrients, and they make a great breakfast or snack option. These will keep in the fridge for ~ 3 days or can be frozen and re-heated.
How many eggs are safe to eat? There is a lot of controversy and misunderstanding around eggs. The best available evidence suggests that a healthy individual can enjoy up to 8 eggs yolks per week. If you have elevated LDL blood cholesterol or diabetes, recommendations are individualized and it's best to speak with your dietitian or doctor. You can also cut the cholesterol by using only 1/2 the yolks and a few extra egg whites. I suggest to keep a few egg yolks in the mix for added nutrients such as vitamin A, B12, B6, iron, selenium, zinc and essential amino acids
Pre-heat oven to 350F
- 8 eggs
- 1 cup shredded cheese
- 1/4 cup chopped onion
- 1 cup chopped spinach, kale or chard (any other veggies you want to add? Go for it!)
- 1/4 cup milk or milk alternative
Line a muffin tin with paper muffin cups.
Whisk together and ladel into the muffin cups about 2/3 full
Bake ~20-25 minutes
Makes 9 mini omelets
Nutrition Profile per omelet: 100 calories, 7 grams fat, 7 grams protein, 1 gram carbohydrate