The Anti-Inflammatory Egg Muffins Loaded with Cheese have a delicious, fluffy, savory, and cheesy flavor. We prepare these protein-rich egg muffins with mozzarella, feta cheese, spinach, red bell pepper, eggs, red onion, garlic, olive oil, turmeric, oregano, smoked paprika, parsley, chives, black pepper, and milk. These protein-rich egg muffins have about 170 calories and 2.2 g of net carbs. The Anti-Inflammatory Egg Muffins Loaded with Cheese are perfect for breakfast, brunch, snacks, meal prep, family meals, and Mediterranean-inspired eating plans. You can serve these protein-rich egg muffins with Avocado Tomato Salad, Greek Cucumber Salad, Roasted Asparagus, Tomato Feta Salad, or Mediterranean Chickpea Salad.
STATS:
- Course: Breakfast, Brunch, Snack
- Calories: 170 kcal
- Diet: Anti-Inflammatory
- Prep Time: 15 minutes
- Cuisine: Mediterranean
- Cook Time: 25 minutes
- Portion Size: 1 egg muffin
- Cooking Mode: Oven-Baked
- Total Servings: 12
- Difficulty: Easy
- Total Time: 40 minutes
TOOLS:
- Muffin tin
- Bowl
- Whisk
- Knife
- Measuring spoons
- Cutting board
- Spatula
INGREDIENTS:
- 10 eggs
- ¼ cup feta
- ½ cup spinach
- ½ cup red bell pepper
- ½ cup mozzarella
- ¼ cup red onion
- 2 cloves garlic
- One tbsp. olive oil
- Half tsp. turmeric
- One-fourth tsp. black pepper
- ½ tsp. oregano
- ¼ tsp. smoked paprika
- ¼ tsp. sea salt
- 2 tbsp. parsley
- 1 tbsp. chives
- 2 tbsp. milk
INGREDIENT NOTES AND THEIR SUBSTITUTIONS:
EGGS:
- We have to use eggs since they will provide a fluffy texture and protein-rich base. As a further choice, you can replace some whole eggs with egg whites.
MOZZARELLA:
- Use mozzarella to provide a creamy, mild, and cheesy flavor. As another option, you can use cheddar or Monterey Jack.
FETA:
- We use feta to add a tangy Mediterranean flavor. As a replacement, you can use goat cheese or ricotta.
SPINACH:
- Utilize spinach to provide freshness, color, and nutrients. You can switch it out with kale or Swiss chard.
BELL PEPPER:
- Use red bell pepper to provide sweetness, color, and texture. As another choice, use yellow, orange, or green bell pepper.
RED ONION:
- We use red onion to provide a savory flavor. You can substitute shallots or green onions.
OLIVE OIL:
- Use olive oil to provide healthy fats and Mediterranean flavor. Avocado oil can be used instead.
TURMERIC:
- We include turmeric for its golden color and anti-inflammatory-friendly profile. Fresh grated turmeric can be used as another option.
MILK:
- Use milk to help keep the egg muffins soft and tender. Unsweetened almond milk or another plant-based milk can be used.
INSTRUCTIONS:
- Warm the oven to 190° Celcius and coat a twelve-cup muffin tin.
- Heat the olive oil and gently cook the bell pepper and onion for just three minutes.
- Put the spinach and garlic in, and cook for nearly two minutes.
- Stir the salt, eggs, paprika, milk, oregano, turmeric, and black pepper in a dish.
- Whisk in the feta, cooked vegetables, mozzarella, parsley, and chives.
- Uniformly distribute the egg mixture on the muffin cups.
- Bake till the muffins become golden and set, for almost twenty-five minutes.
- Cool for almost five minutes and serve these muffins hot.
TIPS:
- Strain out the spinach perfectly to avoid watery muffins.
- Do not overfill the muffin cups.
- Do not bake too much to maintain the muffins’ fluffy and soft texture.
- Coat the muffin tin perfectly for easy removal.
- Include red pepper flakes if you like a spicy version.
SERVING SUGGESTIONS:
BREAKFAST DISHES:
- Avocado Tomato Salad
- Greek Yogurt
- Fresh Fruit Salad
- Sliced Avocado
SALADS:
- Greek Cucumber Salad
- Tomato Feta Salad
- Mediterranean Chickpea Salad
- Cucumber Tomato Salad
VEGETABLE SIDES:
- Roasted Asparagus
- Grilled Zucchini
- Roasted Sweet Potatoes
- Mediterranean Eggplant
STORAGE INFORMATION:
FRIDGE:
- Put the cooled egg muffins in a closed box and refrigerate them for nearly 4 days.
FREEZER:
- Store the egg muffins for approximately 2 to 3 months.
FAQs:
Will we prepare these egg muffins dairy-free?
- Yes, you can use dairy-free mozzarella and feta alternatives with unsweetened plant-based milk.
Could we include turkey or chicken?
- Yes, you can use turkey sausage, cooked chicken, or turkey to prepare them extra protein-rich.
May we utilize other veggies?
- Yes, you can use kale, mushrooms, broccoli, or zucchini.
Will we prepare these egg muffins earlier?
- Yes, you can make these muffins beforehand and can be refrigerated or frozen.
NUTRITIONAL FACTS:
Calories: 170 kcal
Sodium: 270 mg
Net Carbs: 2.2 g
Fiber: 0.6 g
Sugar: 1.1 g
Fats: 12.2 g
Proteins: 11.5 g
Total Carbs: 2.8 g
