Healthy recipes that are quick and easy to make – especially when we are in a rush in the morning but would still like to eat a proper healthy breakfast. This recipe that we are going to introduce to all of you today is not only super easy to put together but also really delicious and satisfying – a balanced meal to start off the day with that provides you with all the right carbs, fats and proteins you need. And we’re thinking about those who might be gluten free or on a low-carb diet and sharing two slightly different options of this awesome breakfast. So let’s get started with the regular version!
The key for making this meal healthy –as always- is choosing the right ingredients. So first of all you will need a few slices of whole grain toast, as it has much higher fiber content than regular white bread and will fill you up more and for longer, won’t leave your stomach grumbling after just an hour. They also have a lower GI, meaning that they won’t cause an insulin spike that would increase the chances that your body would store all that you just consumed as fat right away. We also recommend using free range eggs – which means the chickens that laid the eggs were not held up in cages but were let roaming free. Compared to eggs laid by chickens that are caged, free range eggs have 25-30% less cholesterol and saturated fat, and more Vitamin A, Vitamin E and Omega-3.
These two are the ingredients for the very base of the recipe. All you have to do is to get a muffin tin, spray it with cooking spray or cover with a bit of coconut oil so it won’t stick and first fold a slice of toast into each cup. The number of slices depends on how many egg muffins you would like to prepare that day. So after you have the toast slices nicely folded into the tins (you can push them down a bit with your hands to make sure they stay in place), crack an egg in each. Then season it with salt and pepper or any other spices you prefer and add some toppings for extra flavor: some light shredded cheese on top for example takes this recipe to a whole another level. You can also add smoked salmon or chicken breast or turkey ham – just try to stay away from fatty meat products like bacon. But if you’re feeling a bit naughty and are not so strict with your diet that day, you can also try adding some crunchy roasted onions on top to spice it up even more!
For the gluten free version of this recipe, obviously, skip the toast. Instead, whip up as many eggs as you would like to cook in a big bowl and chop up some vegetables to go with it, as if you were making a veggie omelet. Great choices for veggies are: red/yellow/green bell peppers, zucchini, spinach, broccoli, tomatoes, and mushrooms (if you like them). If you want, you can also pre-steam or microwave them before adding them to the eggs to make sure they are soft and cooked through. Once you mixed the veggies with the eggs well, add a sprinkle of salt and pepper and measure them into the muffin tins evenly. Having about the same amount in each cup is important so that they cook through the same way and none of them is left either runny or gets burnt.
For either option, bake them in the oven for about 15 minutes on 160°C – but make sure to keep checking on them, the baking time might vary based on your oven and how much eggs you have in each tin. Once it’s done, let it cool for a few minutes and either serve right away, or pack them in a bento box and eat them on the way or in the office: it’s a great option for a healthy breakfast on the go!