This recipe has to be one of my new favorites! Make it once and you have 12 delicious mini-quiche egg muffins that are not only clean but filled with goodness! Better yet, at around 50-60 calories a piece, you can afford to stuff yourself full of muffins with lack of sacrifice and feeling like you are starving yourself!
Vegetables are full of essential vitamins that we need for our bodies to perform optimally. The richer the color - the richer the goodness! Color your morning and try this recipe - it's fabulous!
Ingredients:
4 scallions (or green onions), minced
2 carrots, shredded
1/2 red bell pepper, minced
1/2 zucchini, shredded
14 egg whites
4 whole eggs
1/2 tsp basil
1/4 tsp oregano
Dash of sea salt and pepper
Directions:
1. Preheat oven to 375 degrees F. Coat a 12-muffin tin with olive oil (using a mister)
2. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.
3. Whisk eggs and seasonings in a large mixing bowl.
4. Use a 1/3-measuring cup for the egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake for 30 minutes or until muffins have risen and are slightly browned. Serve.
He & She Tip: Muffins will stay for approximately 1 week refrigerated, or you can freeze them for later consumption (be sure to thaw overnight in refrigerator before eating).
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- Tiffany
This looks delish!
ReplyDeleteThanks Brenda! I think they are yummy!
DeleteHow many of these are a "serving"? By the way I LOVE your blog!
ReplyDeleteHello! Thanks so much for visiting HeandSheEatClean.com! I typically eat 4.
DeleteThe nutritional info is as follows for 1 muffin:
48 calories
1g fat
1g carbs
6g protein
Hope that helps!
Tiffany
How well do they reheat!?
ReplyDeleteThey reheat fairly well - you will find they are a bit watery but other than that, the taste great!
DeleteI found when I made these, the pan was very hard to clean even after spraying it. The next time I made it, I put it in a frittata pan and cut it into 12 wedges. So much easier to clean! I have also varied the veggies, it's my new favorite! I have frozen them, they are a little watery reheated but still good.
ReplyDeleteThat's so strange - mine usually pop right out! The frittata pan was a great idea! Thanks for sharing with our readers!
DeleteOf COURSE they would last a week in the fridge (cough). Of COURSE I could resist wolfing them down at a great rate of knots :-)
ReplyDeleteThanks for the laugh Lynne! I'm glad you are enjoying these. No worries though, I usually eat 4 as a serving!
DeleteJust made these and they were AWESOME! I will definitely be perusing your other recipes!
ReplyDeleteThanks Randi! They are such an easy and great recipe! Let us know what you think of the others!
Deletedo you only eat these as one of your meals or do you normally have a salad or other veggies with it?
ReplyDeleteDandiAndi, typically I eat these for breakfast and have about 4 of them - they are my meal. If you wanted to have them later in the day, you could definitely pair them with a salad for a little more substance.
DeleteI love this recipe and am planning on making it here soon to freeze and have ready for quick breakfasts. Thanks for sharing the clean recipes that are easy to make!
ReplyDeleteManda, Absolutely! We are happy to share any recipes that we have with our readers and I just love stuff I can make quickly and that will freeze well! I hope you enjoy them - let me know what you think!
DeleteI usually just eat plain oatmeal for breakfast during the week and 3 eggs whites and 1 whole egg for a treat on the weekends. Is that ok?
ReplyDeleteDo you eat the plain oatmeal and the 3 eggs whites together or just the oatmeal during the week and the eggs on the weekend? Because you need your protein especially for your first meal of the day, you should consider having the oatmeal and the egg whites if you are not already doing so.
DeleteCould you add ground flax seed to this to add more fiber?
ReplyDeleteAbsolutely! I think they would be yummy with whole flax seeds as well.
DeleteFlax seed have a tough exterior coating which makes them difficult for the intestinal enzymes to break down. If you eat the seeds intact without grinding, they'll pass through the intestines and out of the body without giving you their wonderful benefits. It's always best to grind them. :-) Thank you for sharing all your wonderful tips!
DeleteIn all honesty, have you had any issues whatsoever with constipation/bloating while eating clean? It seems that the healthier I eat, the more bloated and constipated I become. It didn't seem like there were a lot of fruits in this eating plan i.e. apples, prunes, peaches, etc. Thank you !
ReplyDeleteYes, you will experience that. Especially as your body rids itself of toxins and gets used to you eating this way! Eventually, you will learn what foods your body loves and which ones it loves to hate!
DeleteAs far as the fruits, we don't eat that many due to the sugar content. As a general rule, you always want to have any fruit that you are eating before 2pm so that you have a chance to burn this off!
I made these last night. Very good, but I found I needed something more to bulk it up for my breakfast. S, this morning I diced some yummy Neiman Ranch Canadian bacon, added a diced up egg cup and topped it with some cheddar. The calories still come in well under my allotment, so I am having fresh fruit with it. So yummy! I will be sure to keep a batch of these in my fridge/freezer at all times!
ReplyDeleteColleen - I am glad you had the opportunity to make the recipe your own. Be careful what you add to it though as you may be adding extra fats and possibly additives that will render the dish "unclean."
DeleteThese look delicious, thanks for the recipe! I'm just wondering what you find to be the best way to heat them up?
ReplyDeleteI have found that the microwave for about 30 seconds is best!
Deletewhat's your take on using Egg Beaters for a recipe like this?
ReplyDeleteMags, personally I do not use Egg Beaters - they are processed and include some unnecessary ingredients. I would suggest plain egg whites and eggs if possible.
DeleteIf you use plain egg whites, what do you usually do with the yolks?
ReplyDeleteI was wondering the same! I feel like it's such a waste of money, and food, to just throw the yolks away! What about the egg whites that come in a carton... Are those considered unclean?
DeleteKathleen and Michelle -
DeleteI have a friend that does some baking, so I save many of my yolks for her. However, I do throw A LOT away. Yes, this is somewhat wasteful... shame on me.
You can get the egg whites in the carton; however, they tend to be more expensive and can sometimes be mixed with additives. Just be sure to look at the ingredients.
I microwaved my yolks to give to our son's dog. They freeze the bag of cooked yolks and give him a little at a time for a treat. Good for their coat
DeleteActually raw yolks are even better for dogs skin but either way great idea.. Never thought of freezing them
DeleteMade these today and added mushrooms. I love this recipe- thanks!
ReplyDeleteI bet that tastes really good! Glad you enjoyed them!
DeleteQuestion: do you put the mushrooms in raw? Or cook first?
DeleteJenny,
DeleteIf I was to make it, I would chop them into small pieces and place in the tins uncooked.
I am definitely going to try these! I just started Weight Watchers online, do you know the Fiber value for one?
ReplyDeleteUnfortunately, since we use MFP for the nutritional information, we are unable to gather the fiber information.
DeleteIf you enter the ingredients into the recipe builder on the WW website it will give you the points value. :)
DeleteIn MFP, you can adjust the 5 components of food you are entering, for example, diabetics can watch their potassium. Just go into your settings and select fibre as one of your 5 options.
DeleteI just put some of these in the oven. I'm excited to have my breakfast made for the work week! thanks for posting all of these wonderful recipes!
ReplyDeleteNo problem! I hope they turned out well!
DeleteJust made this for our week, looking forward to trying them. Curious, how do you store them in the fridge? Individually in ziplocs or all in one giant storage bag? Just worried about the moisture.
ReplyDeleteI usually put them in a large container. The moisture is an issue, but because we eat so many at a time, they typically only last 2 days!
DeleteWhen you eat these for breakfast, do you have a serving of starch with them as well? I sat down to eat 4 of these this morning and 2 Food for Life corn tortillas and it was WAY too much food!
ReplyDeleteHi Stepheny! Typically I just have the 4 egg muffins and then eat a carb at my 2nd meal.
DeleteI eat a carb with my eggs. Two tortillas sounds like a lot though. What is the carb count for those? I usually have eggs & one serving of oatmeal.
DeleteI just recently found your recipes and decided to give them a try. I typically eat clean but my husband resists changing his diet. I didn't tell him it was clean eating and made the turkey muffins, mashed cauliflower and the quiche for the next morning. He loved it! All of it and took more to work today to eat! Thank you so much for the delicious, healthy, and filling recipes! I'm making more tonight!
ReplyDeleteThat's exciting news! Keep it up!
DeleteTried this last night- it was very tasty!!
ReplyDeleteGlad you enjoyed it!
DeleteHave you ever had a lot of eggs leftover with this recipe? I only used about half of my egg mixture by the time my muffin tins were filled up... I bought the carton of egg whites and followed it's suggestion of 1 C = 4 egg whites... this gave me 3.5 cups for the 14 egg whites in your recipe, plus the 4 whole eggs... and I had a ton of eggs left over! Maybe the conversion on the carton was off, does it sound right to you? I'm new to using just egg whites, so any tips welcome! I think a little extra kick with some red pepper may be good next time, has anyone tried that?
ReplyDeleteCassie,
DeleteIn my experience, that is definitely off, but it depends on the size eggs you buy as well! Do you know how much you had left over? If it's an entire cup, you would just want to decrease your initial mixture by one cup, etc...
Tiffany
I just love these! I add mushrooms and fresh spinach to them and they are delicious. Thanks for posting easy and clean recipes!
ReplyDeleteThat's a great addition! So glad you like it!
DeleteDo you put the spinach and mushrooms in raw? Or cool first? Sounds yummy!!
DeleteI live on an island.. it's pretty isolated and groceries come in only once a week. Lets just say.. everything is quite expensive..... I try not to waste anything. My question is could I use whole eggs instead of just the whites? Or is that no-no in terms of eating clean.
ReplyDeleteI was wondering the same. 14 egg whites and 4 whole eggs.
DeleteThat seems like it would be approximately to 8-10 large whole eggs?
I think I will wait and pin it for spring when my chickens are laying again.
Hi Ladies!
DeleteYou could definitely use the whole eggs, but essentially, it's an enormous amount of fat and cholesterol. It's far too many eggs than recommended per week if you use the entire egg.
Here's an article about eggs that I would suggest reading - http://www.heandsheeatclean.com/2011/09/clean-eat-education-nutrition-of-egg.html
TIffany
Does 14 egg whites mean using 14 eggs? Or how is it measured?
ReplyDeleteYou will use 14 egg whites (14 eggs minus the yoke) and 4 entire eggs (+ yoke) for this recipe. If you buy the carton of egg whites in the store, you could use the substitution guidelines on the packaging for the correct measurement.
Deletethanks for the quick reply! going to try this recipe this weekend!
DeleteSo in total its 18 eggsss ....are they the medium or large eggs..
ReplyDeleteHello! I usually use large eggs; however, I do have extra egg. Medium would be more appropriate.
DeleteFresh or dried herbs? Looks yummy! I'll be using a lot of your recipes as we continue to make the switch :)
ReplyDeleteI switch on and off! If you use dried herbs you may want to use 1.5-2x more than the fresh herbs.
DeleteHi Tiffany-
ReplyDeleteThank u for all the healthy recipes it sure has make the change to eating clean fun and easy to make a life style :)
I made these this morning but just put green pepper, spinach, and mushrooms! I filled the tins about half ways With the veggies and bought 100% egg whites being the only ingredient and poured egg whites to the top of the tin! Since I used all egg whites I ate 2 and paired it with 1/2 c of clean oatmeal! To help all the readers with the egg whites carton vs. whole eggs it is move expensive but it beats throwing away egg yolks! Thanks again!
Thanks for sharing your tip! It's also a HUGE time saver!
DeleteHello,
ReplyDeleteI was wondering if you could tell me the size/amount of zucchini required... I have zucchini from the garden in many, many different sizes so for my sake and in keeping with the nutrition facts of each muffin I was hoping you knew approx. cups shredded or weight of the zucchini used.
Thanks so much
Really it all depends on how much zucchini you want to put in them! It won't change the nutritional facts much at all, so it's up to you!
DeleteI just pulled them out of the oven and they look like heavenly clouds of delish! I put a tad of mozzerella on top too. Cannot wait to dive in! Thanks for all of these yummy recipes. I am new to all of this clean eating but I am having such fun exploring.
ReplyDeleteWe hope you are still having fun eating clean! Thanks for sharing!
DeleteI wanted to address the poster who said that she ruined a muffin pan. I did this too the first time. Either I used Pam or Extra Virgin Olive Oil. The past three times, I've used Olive Oil and they come out perfect.
ReplyDeleteAlso, I add spinach and spiced black beans. And then when I'm ready to eat them, I add salsa and cheese - delish!
Perfect for when I'm trying to lose a few pounds.
That sounds wonderful! Thank you for the suggestion!
DeleteI put the eggs in the blender to mix thoroughly and pour into the muffin tins. No messy drips!
ReplyDeleteThat's a great idea Tasha! Thank you for sharing!
DeleteDoes it really call for 14 egg whites or is this a typo?? Thanks so much!!!
ReplyDeleteHi Kay!
DeleteIt's not a typo! When you think about eating 4-5 egg whites each morning, it's really not that many.
Tiffany