In my search for lower-carb/higher-protein fare, I’ve come across egg muffins often enough that I decided to buy a silicone muffin pan. That way, the cooked egg slides right out, which is NOT the case with a regular (metal) muffin tin, even if you grease it! It works like a charm, and so far, I’d say it was definitely worth the investment for me.
As far as terminology goes, I confess I’m not fond of “egg muffin” because even though the product is baked in a muffin tin, it doesn’t have any flour and doesn’t actually taste like a muffin. It’s more like an individually sized frittata, but that doesn’t roll off the tongue, does it? There’s also the term “egg cup” but somehow that doesn’t seem very widespread. So egg muffin it is, for now.
I made these vegetarian egg muffins not too long ago and they were very well received!
12 large eggs
¼ cup lactose-free milk
1 cup fresh spinach, chopped
¾ cup cherry tomatoes, quartered
½ cup onion, finely diced
½ tsp. kosher salt
½ tsp. freshly cracked black pepper
sliced avocado, for serving
salsa, for serving
crumbled cotija or feta cheese (make sure it’s lactose-free), for serving
Preheat the oven to 350 °F. Lightly grease a silicone muffin pan.
In a large bowl, whisk together the eggs and milk.
Stir in the spinach, tomatoes and onions, salt, and pepper.
Divide the mixture evenly between the 12 muffin pan cups (a spring-form ice cream scooper helps).
Bake the muffins for 20 to 25 minutes, or until the egg is fully cooked.
Remove the muffins from the oven and let them cool for 5 minutes in the pan. They may be puffy and lopsided, but they will deflate evenly as they cool. Use a knife to loosen the muffins from the cups, if necessary.
Top each muffin with sliced avocado, a dollop of salsa, and a sprinkling of cheese, then serve.