One thing I love about making egg muffins is they make a great grab and go breakfast. You can eat them hot if you get a chance to cook them fresh or warm them up, or simply eat them cold and they are just as tasty.
This makes them great for traveling, as a carry around snack or lunch box item, and they store well in the fridge for up to 5 days, so cook up a big batch and they will keep you going all week.
Please pin it, share it, and tweet the foodie love with your diabetic friends 🙂
Healthy Egg Muffins: Kale & Tomato
Servings: 4 muffins
Calories: 110kcal
Carbs: 4g
Net Carbs: 3g
Ingredients
- 1 teaspoon olive oil
- 1/2 onion – diced
- 1.7 oz kale – equivalent to 1.5 cups – roughly chopped
- 8 cherry tomatoes – halved
- 5 egg
- 3 Tablespoon milk – almond, soy, coconut, or cow
- 1/8 teaspoon sea salt
- black cracked pepper – to taste
Instructions
- Preheat oven to 350°F/ 180ºC.
- In a bowl, beat the eggs with the milk and season with a pinch of salt and pepper.
- Heat a small amount of oil in a pan over medium heat, add onions and saute until brown.
- Add the kale to the pan and stir it through so it wilts, just cook for 1 minute.
- Mix the onion and kale in with the beaten egg mixture.
- Lightly grease 4 muffin cups with olive oil.
- Spoon or carefully pour the mixture evenly into the muffin cups.
- Place 3-4 halved tomatoes on top of each one.
- Bake for 20-25 minutes or until brown on top and puffy.
- Allow to cool for a few minutes before eating, or eat them cold if preferred.
Notes
Optional
- Use any other veggies you have on hand to make variations – for example kale and mushroom.
- Add some grated cheese on top before putting them into the oven for a more cheesy flavor and finish.
- Keep in an airtight container in the fridge for up to 5 days – this makes them a perfect meal to cook in batches. And of course you can also eat them for lunch or snacks too.
Access full nutrition facts, additional recipe features, 1500+ recipes, weekly meal plans, food guides, ongoing support and more.
Tried this recipe?
Share by Email
Share on Facebook
Share on Twitter
Pin Recipe
Subscribe for Weekly Nutrition Tips & Recipes