Post by Loupy on May 12, 2019 2:57:00 GMT -7
Paleo Egg Muffins
Author: Katie Webster @ www.healthyseasonalrecipes.com/paleo-egg-muffins/
Today I have a brand new make-ahead paleo egg muffin recipe! This one is loaded with sausage and broccoli and will totally fuel you until lunch! A serving will give you 18 grams of protein! They are like a portable little omelet made in a muffin tin!
Prep Time: 20
Cook Time: 20
Total Time: 40
Yield: 6 servings
Ingredients
Cooking Spray, avocado oil or Ghee
10 ounces hot Italian pork sausage, casings removed
2 cups chopped broccoli
10 large eggs
1 teaspoon Dijon mustard
½ teaspoon salt
½ teaspoon ground black pepper
½ teaspoon paprika
Instructions
Lightly coat a large non-stick skillet with cooking spray, set over medium-high heat and add sausage.
Cook and crumble until the sausage is broken into small pieces, browned and cooked through.
Place broccoli in a medium microwave safe dish, splash on 2 tablespoons water, cover and microwave for 2 minutes.
Carefully remove cover (steam will escape!)
Meanwhile, preheat oven to 350 degrees F and coat a 12-cup muffin tray (generously) with cooking spray, oil or ghee.
Combine eggs, mustard, salt and pepper in a large bowl and whisk well.
Pour egg mixture through a fine mesh sieve into a large measuring cup.
Divide the sausage and vegetables evenly among the muffin tins.
Pour the egg mixture over the sausage and veggies, dividing evenly.
Sprinkle on paprika.
Bake the egg muffins until puffed and cooked through, 20 to 23 minutes.
Let cool in the muffin tins until warm.
Run a knife along the edges of the pan, and remove the egg muffins.
Tips for Making Muffin Tin Egg Muffins
A few things I have discovered with making egg muffins in a muffin tin, is that the eggs can be messy. Unlike an egg bake where they go into a baking dish all in one go, getting the beaten eggs into the muffin pan wells cleanly can take a bit of finesse. The trick I have learned is to make the egg mixture, then run it through a fine mesh sieve (also known as a wire strainer.) This helps to break up the albumin in the egg proteins, and makes it easier to pour in just enough to fill up the muffin tin wells. I have a nice wide glass measuring cup that I strain it into, which works well because it has a little spout to pour the egg mixture out of.
The sausage needs to be cooked before it is added to the muffin tins. If you are in a rush, buy precooked sausage or smoked sausage, and cut it into small chunks. To cook the sausage, remove the casings. To do that, just run the tip of a sharp knife along the length of the sausage and slide the casings off. Then crumble the sausage into a dry non-stick skillet. It will be kind of sticky, so don’t worry if the pieces are large at first. As you cook it over medium-high heat, you’ll be able to break it up into small pieces with a wooden spoon. There may be an excess of rendered fat in your skillet when you are done cooking. If you like, you can drain the cooked sausage on paper towels as you would for cooked bacon.
The chopped broccoli also needs to be softened a bit before it goes into the egg muffins. I do that by quickly cooking it in the microwave. If you don’t have a microwave, you can do this step in a saucepan with or without a steamer basket. Here’s another shortcut: you can sub in chopped frozen broccoli. Just measure out 2 cups, then thawed and drain it. No need to cook it because the freezing and thawing will have softened it up enough.
Coat the muffin tin really well with cooking spray. Or if you prefer to use another type of fat or oil to do so, that is fine. Egg muffins tend to stick to the muffin pans, so don’t be afraid to be generous with this step.
Layer the broccoli and sausage into the muffin tins. They will look quite full, but that’s okay, there is space around the pieces and the eggs will flow around them and fill in the gaps!
Pour the eggs into each well of the muffin tins. This is where that spout comes in really handy!
Lastly, sprinkle on the paprika. As I said this is not necessary technically, but I really like that pop of red it adds to the top of these egg cups. Omit it if you are in a rush.
Carefully so as not to slosh the egg all over the muffin tin, transfer them to the center of the oven and let them bake. They cook through surprisingly fast (about 20 to 25 minutes is all it takes.) They will puff right up.
Let them cool a little bit in the muffin tin, then run a knife along the edges to make it easier to get them out of the pan. Then just pry them out of the muffin pan with a butter knife. I keep them on a platter covered with a layer of parchment then a layer of plastic wrap or I put them into two large glass storage containers. I love these glass storage containers. (That’s an affiliate link.) They’re great for meal prep in general and the food doesn’t come in contact with plastic.
To reheat them, put two egg cups on a microwave safe plate. Microwave on high for 1 minute until they’re steaming hot! If you prefer not to use a microwave, make sure to cover them when you reheat in the oven. Or you can always enjoy them cold. They are quite good that way!
Nutritional Information
Serving Size: 2 egg muffins
Calories: 293
Fat: 23 g
Saturated Fat: 8 g
Carbohydrates: 3 g
Protein: 18 g
Author: Katie Webster @ www.healthyseasonalrecipes.com/paleo-egg-muffins/
Today I have a brand new make-ahead paleo egg muffin recipe! This one is loaded with sausage and broccoli and will totally fuel you until lunch! A serving will give you 18 grams of protein! They are like a portable little omelet made in a muffin tin!
Prep Time: 20
Cook Time: 20
Total Time: 40
Yield: 6 servings
Ingredients
Cooking Spray, avocado oil or Ghee
10 ounces hot Italian pork sausage, casings removed
2 cups chopped broccoli
10 large eggs
1 teaspoon Dijon mustard
½ teaspoon salt
½ teaspoon ground black pepper
½ teaspoon paprika
Instructions
Lightly coat a large non-stick skillet with cooking spray, set over medium-high heat and add sausage.
Cook and crumble until the sausage is broken into small pieces, browned and cooked through.
Place broccoli in a medium microwave safe dish, splash on 2 tablespoons water, cover and microwave for 2 minutes.
Carefully remove cover (steam will escape!)
Meanwhile, preheat oven to 350 degrees F and coat a 12-cup muffin tray (generously) with cooking spray, oil or ghee.
Combine eggs, mustard, salt and pepper in a large bowl and whisk well.
Pour egg mixture through a fine mesh sieve into a large measuring cup.
Divide the sausage and vegetables evenly among the muffin tins.
Pour the egg mixture over the sausage and veggies, dividing evenly.
Sprinkle on paprika.
Bake the egg muffins until puffed and cooked through, 20 to 23 minutes.
Let cool in the muffin tins until warm.
Run a knife along the edges of the pan, and remove the egg muffins.
Tips for Making Muffin Tin Egg Muffins
A few things I have discovered with making egg muffins in a muffin tin, is that the eggs can be messy. Unlike an egg bake where they go into a baking dish all in one go, getting the beaten eggs into the muffin pan wells cleanly can take a bit of finesse. The trick I have learned is to make the egg mixture, then run it through a fine mesh sieve (also known as a wire strainer.) This helps to break up the albumin in the egg proteins, and makes it easier to pour in just enough to fill up the muffin tin wells. I have a nice wide glass measuring cup that I strain it into, which works well because it has a little spout to pour the egg mixture out of.
The sausage needs to be cooked before it is added to the muffin tins. If you are in a rush, buy precooked sausage or smoked sausage, and cut it into small chunks. To cook the sausage, remove the casings. To do that, just run the tip of a sharp knife along the length of the sausage and slide the casings off. Then crumble the sausage into a dry non-stick skillet. It will be kind of sticky, so don’t worry if the pieces are large at first. As you cook it over medium-high heat, you’ll be able to break it up into small pieces with a wooden spoon. There may be an excess of rendered fat in your skillet when you are done cooking. If you like, you can drain the cooked sausage on paper towels as you would for cooked bacon.
The chopped broccoli also needs to be softened a bit before it goes into the egg muffins. I do that by quickly cooking it in the microwave. If you don’t have a microwave, you can do this step in a saucepan with or without a steamer basket. Here’s another shortcut: you can sub in chopped frozen broccoli. Just measure out 2 cups, then thawed and drain it. No need to cook it because the freezing and thawing will have softened it up enough.
Coat the muffin tin really well with cooking spray. Or if you prefer to use another type of fat or oil to do so, that is fine. Egg muffins tend to stick to the muffin pans, so don’t be afraid to be generous with this step.
Layer the broccoli and sausage into the muffin tins. They will look quite full, but that’s okay, there is space around the pieces and the eggs will flow around them and fill in the gaps!
Pour the eggs into each well of the muffin tins. This is where that spout comes in really handy!
Lastly, sprinkle on the paprika. As I said this is not necessary technically, but I really like that pop of red it adds to the top of these egg cups. Omit it if you are in a rush.
Carefully so as not to slosh the egg all over the muffin tin, transfer them to the center of the oven and let them bake. They cook through surprisingly fast (about 20 to 25 minutes is all it takes.) They will puff right up.
Let them cool a little bit in the muffin tin, then run a knife along the edges to make it easier to get them out of the pan. Then just pry them out of the muffin pan with a butter knife. I keep them on a platter covered with a layer of parchment then a layer of plastic wrap or I put them into two large glass storage containers. I love these glass storage containers. (That’s an affiliate link.) They’re great for meal prep in general and the food doesn’t come in contact with plastic.
To reheat them, put two egg cups on a microwave safe plate. Microwave on high for 1 minute until they’re steaming hot! If you prefer not to use a microwave, make sure to cover them when you reheat in the oven. Or you can always enjoy them cold. They are quite good that way!
Nutritional Information
Serving Size: 2 egg muffins
Calories: 293
Fat: 23 g
Saturated Fat: 8 g
Carbohydrates: 3 g
Protein: 18 g
