Veggie Egg "Muffins"

Having Crohn's means that I am chronically low in protein and iron. I have always struggled with getting enough of both of those nutrients in my diet, especially in the morning when my breakfast was your typical "grab-and-go" bagel or muffin.

That all changed when I made a conscious decision to modify my diet so that I eat gluten-free and about 90% dairy-free. Therefore, my grab-and-go breakfast options were limited so I had to think outside the box and find a healthy, easy, nutrient-dense, portable meal. Enter Veggie Egg "Muffins".

As you will see, these are easy to make, can be modified to fit your specific diet, and are absolutely delicious. Have some fun and create a variety of Egg Muffins so that your breakfast is never boring and always nutrient-packed!

Makes 12 muffins
Serving size: 1 "muffin"

Ingredients for Veggie Egg "Muffins":

  • 1 dozen eggs (preferably organic)
  • 1 cup fresh mushrooms, sliced
  • 3 green onions, sliced
  • 1 cup kale, shredded
  • 1 cup shredded mozzarella
  • Ghee or cooking spray
  • Salt and pepper to taste

Directions to make these:

  1. Preheat oven to 350 F and grease 12-cup muffin pan with ghee or cooking spray.
  2. Crack eggs into a liquid measuring cup, whisk the eggs and add salt.
  3. Divide kale, mushrooms, green onion, and cheese between each muffin cup, then carefully pour eggs over tops until muffin tins are almost full.
  4. Bake for 20-25 minutes or until a wooden toothpick comes out clean. The eggs will look like soufflé when they come out of the oven, but they will sink after a few minutes (don’t panic!). Let them rest in the muffin tin for a few minutes before using a rubber spatula to remove each muffin.
  5. Consume immediately or let cool and transfer to a re-sealable plastic bag. Refrigerate for up to a week or freeze for up to a month.
  6. Microwave for 25 seconds to reheat. They can also be enjoyed at room temperature.

*Note: feel free to substitute any of your favorite veggies and herbs to add variety!

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Nutrition facts

Per Serving

  • calories: 83
  • cholesterol: 187mg
  • dietary fiber: 0.2g
  • potassium: 123mg
  • protein: 7.4g
  • saturated fat: 1.8g
  • sodium: 88mg
  • total fat: 5.4g
Do you have any recipe requests? Share them in the comments below! Or, let us know if you tried this recipe and how it turned out!

Disclaimer: Everyone with inflammatory bowel disease is different. We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.


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