So, breakfast. Ain't nobody got time for that during the week.
But we know it's important! While coffee *is* an appetite suppressant, it's not enough to keep me from turning into a real Moody Judy until I can finally eat lunch at noon. And THEN, that's usually not enough to hold me over until 6:00 PM when I get home and can ravenously destroy something before I go to the gym. It's a terrible system and I would be grouchy in the mornings when my blood sugar bottomed out, and then feel guilty and stupid later on in the afternoon because I couldn't stop myself from snacking around 3:00 PM. These are all poor decisions when you're trying to eat right and make intelligent choices so you can binge guilt-free on the weekends.
I was looking for a reasonable solution that would not require any effort on my part in the morning and stumbled across this recipe on Pinterest. I gave it a whirl several weeks ago and have been hooked since. You can go to the original source recipe, of course, but here is my version that's pretty short, sweet & simple. I whip these up on a Sunday evening and it takes me about 15 minutes of prep plus the baking and cooling time. Even you can do this. One episode of New Girl and they're basically done.
Clean Eating Egg Muffins
makes 12 muffins, a dozen eggs = a dozen muffins so scale up or down however you want
What You Need
1 dozen eggs (I like organic eggs because I think regular eggs taste like weak nothing and will probably kill you, but you do you)
Veggies of your choice, finely diced (see list of suggestions below)
Salt/seasoning of your choice & pepper (I like Lawry's seasoning salt)
Optional: shredded cheese and/or diced meat. Obviously this adds more calories to it. I've never added meat because I try to eat a more vegetable heavy diet when possible, and if I'm going to eat meat it's going to be a delicious grilled steak or perfect French cut pork chops, not some sad soggy breakfast sausage. I used cheddar cheese the first time I made these, omitted it the second time and didn't miss it. Up to you, homie.
What You Do
1. Heat your oven to 375. Grease a muffin tin REALLY WELL with whatever spray you have around. You've already finely diced up your vegetables into little pieces, so throw those into the muffin tin all evenly.
2. Crack a dozen eggs into a bowl, add salt and pepper and whatever seasonings you like and beat it with a wire whisk like it stole from you.There should be all sorts of little frothy air bubbles in it. Gently pour that on top of your veggies; it'll soak in around all the spaces between the veggies nicely.
3. Bake at 375 for 15-20 minutes--for me, it's 16 minutes on the dot every time. They will be huge and probably will have run over the muffin pan a bit; chill out, it's not the end of the world. They're going to collapse as soon as you take them out of the oven. Let them cool for 5 minutes, then run a knife around the edges and pop them out onto a baking rack until they've cooled completely. Pack them up into a giant Ziloc bag and toss in your fridge. Grab two each morning, heat in the microwave for 1 minute and voila, low-cal, protein-packed breakfast goodness is served. I nosh on mine around 10 AM with a small glass of Naked's "Green Machine" juice smoothie and it keeps me full and focused until 2 PM.
Veggie Suggestions: My go-to is baby spinach, tomato, red bell pepper and scallions. Once I made a "Sante Fe" type version with red bell pepper, green bell pepper, lots of onion, cilantro and sriracha beaten into the eggs. That was the bomb dot com. Next week I plan to do a mushroom and broccoli run. Zucchini and cucumber have a lot of water in them so don't use those because it'll make the muffins all mushy. Just use your judgement; whatever you'd throw into an omelette you can throw in here.
I'm not a genius, I don't know what the nutritional content of these actually are but a whole organic egg has about 70-80 calories each, and if you keep out the cheese and meat this is ONLY GOOD THINGS that you can stuff your face with and feel awesome about doing it.
UPDATE 09.03.13: I just did a batch with diced baby bella mushrooms, kale and turkey pepperoni since that's what I had in the fridge for this week, and they are AWESOME! The turkey pepperoni only has 70 calories per 15 slices so I used 10 and diced it up finely. It adds a nice kick and richness and some salt too. I'm going to investigate using cupcake liners next time, though, because cleaning the pan every week is a real bitch of a task.
UPDATE 09.16.13: I did a broccoli, mushroom and pepperoni mix this weekend and tried to use cupcake liners. DO NOT DO THIS. The cupcake liners did jack nothing and got all soggy in the fridge and the egg muffin still stuck to that, so...that was a completely pointless endeavor. I'm going to try swinging by Target next pay day for a silicone muffin tin to see if that might be the final solution. (I can't say I cared for the broccoli in the muffins, either, and won't be doing that again.)
UPDATE 10.09.13: My dear friend Momma Bird told me that I should use the foil cupcake liners and remove the waxpaper liner that usually comes on the inside of those. GENIUS! Use the foil liners and spray those with Pam, and the muffins pop out of those much easier and cook more evenly too.
I probably over-filled them a bit here, but to me it's NBD. You can fill them up to only 3/4 of the way if you want more "pristine" muffins.
Eat with a glass of this for maximum superhero capabilities. Until lunch, anyway. (DON'T EVEN TELL ME YOU DON'T LIKE IT BECAUSE IT'S GREEN. Stop it with that nonsense, you haven't even tried it yet. It's delicious.)