Egg Muffins
Makes: 12 protein rich muffins
Serving size: 3 muffins
Protein: +/- 30 grams
Fat: Who cares? (I’ll explain this at another time)
12 Eggs
4 cups of spinach, finely chopped, then wilted [steam 2-3 minutes]
3 cups of lentils, cooked
3 cloves garlic, minced
2 tsp pepper
2 tsp salt
- Preheat oven to 350 degrees.
- Spray a cupcake tray with nonstick spray or grease with oil.
- Add eggs to a large bowl, mix with a whisk, then add spinach, lentils, and spices.
- Using a half cup measure, pour mixture into cupcake tins. I like to additionally mix it around with the measuring cup before scooping and pouring as the lentils tend to sink to the bottom. It’s important to keep a good mix of egg and lentils.
- Bake for 18-20 minutes or until completely set in the center. Remove from oven, let cool.
This is important for having a clean pan when you take them out of the tray. If you try to remove them still hot, they will crumble. As the cool they shrink enough that they pop out with ease, leaving nothing behind, as long as you’ve coated the pan with enough oil. Enjoy
I’ve also recently played around with different protein sources other than lentils. I did chickpeas and black beans recently and I found that I actually loved them more than the lentils. But the lentils are smaller and denser so you can pack in more protein per square inch. When you are eating these every day for breakfast, it’s best to mix it up every once in a while.
(via Egg Muffins and Lifestyle changes (A 4 hour body recipe))
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