Healthy Egg Muffins: Kale & Tomato

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.

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Healthy Egg Muffins: Kale & Tomato

Prep Time6 minutes mins

Cook Time25 minutes mins

Total Time31 minutes mins

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

US Customary – Metric

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.

Storage

• 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.

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