Beef and Egg Early Morning Muffins
Introduction:
Start your day with a hearty, protein-packed breakfast that’s both quick and easy to make. These Beef and Egg Early Morning Muffins combine the savory richness of ground beef, the freshness of spinach, and the indulgence of melted cheddar cheese—all baked into a muffin tin for a convenient and satisfying meal. Perfect for busy mornings or for meal prepping, these muffins provide a great balance of nutrients to fuel your day. Whether you’re looking for a grab-and-go breakfast or a satisfying sit-down meal, these muffins are sure to hit the spot.
Ingredients:
| Ingredient | Amount |
|---|---|
| Ground beef (20% fat, 80% lean meat) | 2 lbs |
| Mixed herbs | 1 tbsp |
| Eggs | 12 |
| Shredded cheddar cheese | 1 cup |
| Fresh spinach | 2.5 cups |
Directions:
-
Sauté the Spinach:
In a deep pan, heat some olive oil over medium heat. Add the spinach and sauté for a few minutes until it wilts. Once wilted, remove the spinach from the heat and set it aside. -
-
Prepare the Muffin Tin:
Preheat the oven to 400°F (200°C). Lightly grease a 12-piece muffin tin or line it with muffin liners. In each muffin cup, place about 1-2 tablespoons of ground beef to form a base. Press the beef gently around the sides of the muffin tin, leaving room for the spinach and eggs. -
Assemble the Muffins:
Layer each beef base with a generous spoonful of the sautéed spinach. Then, sprinkle some shredded cheddar cheese on top of the spinach. Crack one egg into each muffin cup, right on top of the cheese and spinach layer. -
Bake the Muffins:
Place the muffin tin in the oven and bake for 15-18 minutes, or until the eggs are cooked to your desired level of doneness. The beef should be fully cooked, and the cheese melted and bubbly. -
Serve and Enjoy:
Once baked, allow the muffins to cool for a couple of minutes before carefully removing them from the tin. Serve them warm for a delicious and satisfying breakfast.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 222 |
| Fat (g) | 18.0 |
| Carbohydrates (g) | 1.2 |
| Protein (g) | 15.2 |
Allergen Information:
- Dairy: Contains cheese (milk).
- Eggs: This recipe contains eggs.
- Meat: Contains beef.
Dietary Preferences:
- Low Carb: This recipe is low in carbohydrates, making it a great option for those following low-carb or ketogenic diets.
- High Protein: With a significant amount of protein from both the ground beef and eggs, this recipe is ideal for those looking to increase their protein intake.
- Gluten-Free: This recipe does not contain any gluten, making it suitable for individuals with gluten sensitivities or those following a gluten-free diet.
- Keto-Friendly: With only 1.2 grams of carbohydrates per serving, these muffins are perfect for anyone on a ketogenic diet.
Tips & Advice:
- Customize the Vegetables: While spinach is a fantastic option for these muffins, you can switch it out with other leafy greens like kale or arugula for a different flavor.
- Make Ahead: These muffins can be prepped in advance and stored in the fridge for up to 3 days, or frozen for longer storage. Just reheat them in the oven or microwave when you’re ready to eat.
- Add Spices: Feel free to experiment with adding spices such as garlic powder, onion powder, or chili flakes for extra flavor.
- Cheese Variations: If cheddar isn’t your favorite, try swapping it with mozzarella or pepper jack cheese for a different flavor profile.
Conclusion:
These Beef and Egg Early Morning Muffins are an excellent choice for a nutritious, low-carb breakfast that is as delicious as it is filling. The combination of savory beef, eggs, spinach, and cheese makes for a mouthwatering start to your day. Not only are these muffins easy to make and customizable, but they also pack a punch in terms of protein and healthy fats, making them perfect for anyone looking to maintain a balanced diet. Whether you’re meal prepping for the week or just need a quick breakfast option, these muffins are sure to become a staple in your morning routine.
