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Scrambled Egg Muffins

Scrambled Egg Muffins are a great high protein breakfast option.

Scrambled egg muffins are a great way to turn a simple breakfast favorite into a dish that everyone will love.  They are quick to make.  They can also be personalized.  And you can meal prep them in advance and have them as a grab-and-go breaksfast throughout the week.

Scrambled egg muffins can be made in a variety of ways.  You can add veggies to the meat, eggs, and cheese to also sneak in some extra nutrients.  If you prefer you can skip the meat and make this a vegetarian dish.  Egg whites can also be substituted for whole eggs to lower the calories, fat, and cholesterol for the recipe.  Best of all, you can customize them several different ways and bake them all at the same time.  This way everyone in the house gets them made to their liking.

Are Eggs A Good Source Of Protein?

The short answer is yes. Each egg contains 6g of protein which makes them a good source as long as you are eating a few eggs or eating them with another protein source. There is a lot of debate on the exact number for how much protein should be eaten at each meal but I recommend somewhere between 25-40g.  My main source of protein for breakfast are eggs, Greek yogurt bowls, and protein smoothies.

As a quick reminder, the calories you eat come from protein, carbohydrates, and fats.  Each gram of carbohydrates and protein contains 4 calories while fats contain 9 calories per gram.  So if we are eating 25g of protein at breakfast we are getting 100 calories from protein.  And if your meal is 400 calories, you are getting at least 25% of your total calories from protein (with the rest coming from carbs and fats).

Scrambled Egg Muffins For Breakfast

A sample breakfast using the recipe below could be as follows.  You could have 2 scrambled egg muffins (egg, cheese, and ham) and a slice of toast for a total of 375 calories.  The macronutrient breakdown for this meal would be 31% of the calories from protein (29g), 28% of the calories from carbohydrates (27g), and 41% of the calories from fat (17g).  While this may be a little higher on the percent of calories coming from fat, it is easy to balance out with the other meals of the day while still getting almost 30g of protein at breakfast!

Scrambled egg muffins are a great breakfast for when you are short on tme.

Scrambled Egg Muffins Recipe:

  1. Preheat your oven to 350 degrees.
  2. Pre-Cook any meat that you would like to add to your cups.
  3. Dice any veggies that you would like to add to your cups.
  4. Spray your 12-cup muffin pan with cooking spray.
  5. Add your meat and veggies evenly to the bottom of each cup of the muffin pan.
  6. Scramble your eggs and add your optional seasonings.
  7. Pour your eggs evenly into each cup of the muffin pan.
  8. Evenly top the cups with the shredded cheese
  9. Bake for 20-25 minutes, or until completely cooked

Scrambled Egg Muffin Ingredients:

12 eggs

1 cup shredded cheese

Seasonings (salt, pepper, garlic powder)

Meats(sausage, bacon, ham)

Veggies (onions, peppers, tomatoes, spinach, mushrooms)

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