Make us your home page
Instagram

Today’s top headlines delivered to you daily.

(View our Privacy Policy)

Start the day off right with Bake-Ahead Morning Egg Cups

Looking for an easy, tasty and protein-packed breakfast? Whip up Bake-Ahead Morning Egg Cups.

Associated Press

Looking for an easy, tasty and protein-packed breakfast? Whip up Bake-Ahead Morning Egg Cups.

When it comes to healthy eating, good intentions and willpower can only take us so far. That's why I believe strongly in making the healthy choice the easy choice, especially when it comes to morning decisions.

Spending a little time to set myself up for success makes a huge difference in my ability to stick to my healthy living plans. For instance, I set out my workout clothes the night before, so rolling out of bed and into them is a no-brainer. Should the extra 15 seconds that it would take for me to open the dresser drawer to grab my exercise clothes be the thing that derails an entire workout? Perhaps not. But alas it does. For me, anyway.

Same thing can happen when it comes to food. When I'm hungry and in a rush, I'm far more likely to grab just anything that will fill my belly. But I'll absolutely eat a healthy protein-filled breakfast if it's all prepped and ready to go.

In fact, my whole family eats better when I invest a little time cooking and stocking my freezer with my own version of "fast food." One of our favorites is the morning egg muffin, which is essentially scrambled eggs baked up in muffin tins.

I make a dozen or two on weekends to keep in the freezer and in less than two microwave minutes, we have a weekday breakfast that is chock-full of filling protein. My secret: I use two eggs to get some of that luscious fat, flavor and color from the yolk and then load up on serious-protein egg whites.

Use whatever veggies you have on hand, and don't be shy about loading up — even my two pickiest kiddos love these little guys. Make several flavors when you find eggs on sale, and you'll have a veritable morning buffet of protein for weeks. No last-minute drive-throughs to stave off the hunger on the way to work.

BAKE-AHEAD MORNING EGG CUPS

1 link turkey Italian sausage, about 3 ounces, crumbled

½ red pepper, chopped

2 tablespoons chopped onion

1 tablespoons flour (all-purpose or rice flour both work)

1 ½ cups baby spinach, washed

2 eggs

¾ cup egg whites (about 7 egg whites)

¼ cup low-fat milk

½ cup shredded sharp cheddar cheese

Preheat the oven to 350 degrees. In a saute pan, cook the sausage over medium-high heat until no longer pink, about 5 minutes. Add the pepper and chopped onion and cook until vegetables begin to soften, about 3 minutes. Sprinkle with the flour and stir in.

Chop the spinach and stir into the pan, and cook another minute for spinach to wilt. Remove from heat and allow to cool a few minutes. In a large bowl, whisk together the eggs, egg whites and milk until pale yellow and smooth. Stir in the sausage mixture and cheese.

Spray a 12-cup muffin tin with nonstick spray. Spoon the mixture into the tin. Bake until eggs are firm but not dry, about 15 minutes. Let cool in the muffin tins for 10 minutes before removing and allowing to cool on a baking rack.

Eat right away, or freeze in a resealable freezer bag. Label well! To microwave for breakfast: Wrap in a paper towel and heat on 70 percent heat until hot, about 90 seconds, depending on microwave strength.

Makes 12 servings.

Nutrition information per serving: 60 calories (28 calories from fat), 3g fat (1g saturated, 0g trans fats), 47mg cholesterol, 109mg sodium, 2g carbohydrates, 0g fiber, 1g sugar, 6g protein.

Start the day off right with Bake-Ahead Morning Egg Cups 08/04/16 [Last modified: Thursday, August 4, 2016 2:05pm]
Photo reprints | Article reprints

Copyright: For copyright information, please check with the distributor of this item, Associated Press.
    

Join the discussion: Click to view comments, add yours

Loading...
  1. Despite Hurricane Irma, Hillsborough remains on pace to unlock hotel tax that could pay for Rays ballpark

    Tourism

    TAMPA — Despite the threat of a catastrophic storm, it was business as usual at many Hillsborough County hotels in the days before Hurricane Irma bore down on the Tampa Bay region.

    The Grand Hyatt near TIA closed during Hurricane Irma, but many other Hillsborough hotels were open and saw an influx.
  2. Pinellas votes 7-0 to help sue Legislature over new law favoring charter schools

    K12

    LARGO — They said they had no choice but to do it. They said they would rather reach a compromise.

    Gov. Rick Scott, right, kicks off the 2017 legislative session on March 7 in Tallahassee. Scott later signed a massive education bill that is being challenged by several school districts. On Tuesday, Pinellas became one of them. [SCOTT KEELER   |   Times]
  3. Deputies find 24 dogs, 2 birds, 2 cats, 1 child in Hernando home

    Public Safety

    SPRING HILL —A woman was arrested Monday on charges of animal cruelty after deputies said they found injured animals at her Spring Hill home.

    Jennie Card, 44, was arrested on two counts of animal cruelty after deputies said they found her injured animals at her Spring Hill residence.[Courtesy of Hernando County Sheriff's Office]
  4. New Graham-Cassidy health care plan stumbles under opposition from governors

    Nation

    WASHINGTON — The suddenly resurgent Republican effort to undo the Affordable Care Act was dealt a blow on Tuesday when a bipartisan group of governors came out against a proposal gaining steam in the Senate.

    Sen. Lindsey Graham, R-S.C., joined by, from left, Sen. Roy Blunt, R-Mo., Majority Whip John Cornyn, R-Texas, Sen. John Barrasso, R-Wyo., Sen. Bill Cassidy, R-La., Senate Majority Leader Mitch McConnell, R-Ky., and Sen. John Thune, R-S.D., speaks to reporters as he pushes a last-ditch effort to uproot former President Barack Obama's health care law, at the Capitol in Washington, Tuesday, Sept. 19, 2017. To win, 50 of the 52 GOP senators must back it -- a margin they failed to reach when the chamber rejected the effort in July. [/J. Scott Applewhite | Associated Press]
  5. Joe Maddon on being back at Trop, Cash, a new stadium

    Blogs

    More to come later, but a couple of quick early highlights from former Rays manager Joe Maddon's return to the Trop with the Cubs:

    Joe Maddon, right, speaks with Rays pitching coach Jim Hickey before Tuesday's game at Tropicana Field.