Hearty Omelet Muffins

These little muffins pack a punch. For something so tiny, they really keep you going for a long time. I loaded them up with cooked chicken, spinach, red pepper and onions and jalapeno. They are the perfect go-to breakfast for people who have to rush out the door in the morning. Just make a batch on Sunday and enjoy fast, healthy breakfasts for a whole week. The best part is you can adapt them to your taste. Not a fan of red onion? Leave it out and add some sun dried tomatoes, broccoli or feta. This recipe is just a starting point!

Between the eggs and chicken, each muffin has around 8 grams of protein. This will help keep you full, give you energy and is a building block for body tissue. Red pepper, spinach, and onion are all loaded with vitamins and minerals. They provide lots of vitamin C and A (immune system, cell repair, eye health) along with iron (transporting oxygen to nervous system) and calcium (strong bones). Because of the vitamin C, your body can do an even better job of absorbing this iron. Since I didn't add cheese, this recipe is also relatively low in fat and cholesterol.

Don't skip the egg yolks! They contain all nine essential amino acids, making them a perfect protein, and are loaded with nutrients for your eyes (lutein), brain (choline) and heart(choline). The choline in egg yolks is an essential part on a phospholipid that is needed to ensure fat and cholesterol don't accumulate in your liver. For a more in depth look at why egg yolks are in fact healthy, check out what Clinical Nutritionist Dr. Jonny Bowden has to say about them here.
 

 Hearty Omelet Muffins

Makes approx. 16 muffins.

Prep time: 15 min. Cooking time: 20 min. 

 

Ingredients:

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1 small red onion, diced

3-4 handfuls of baby spinach, coarsely chopped
10 eggs
2 T. milk or water
2 large chicken breasts, cooked, cubed
1 large red bell pepper, diced
1/2 jalapeno, seeds removed, finely diced (or 1/4 cup pickled japelpeno)
Salt and pepper (to taste, I used approx. 1/2 tsp salt and 1/2 tsp. pepper)

Directions:

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1. Preheat oven to 350F/175C. Heavily grease a muffin pan or you can use a silicon one like I did (no greasing required).

2. Bring a large non-stick pan to medium heat. Add oil, spinach and onions and cook approx. 5 minutes until onions are soft.

3. In a large bowl, whisk together eggs and milk. Add onions, spinach, chicken, red pepper, jalapeno, salt and pepper and mix together with a fork.

4. Pour the mixture into the muffin forms so that it is almost completely full.

5. Bake for 20 minutes or until the eggs set. Allow to cool and remove your egg muffins. Serve with hot sauce and avocado slices.