Not consuming enough protein at breakfast can make it challenging to reach your protein goal by the end of the day. Since protein is at the forefront of a bariatric diet, we recommend that patients aim for 20 – 30g per meal. Egg muffin cups are a perfect grab and go breakfast to help reach this goal. They are high in protein and can be loaded with vegetables of your choice. I like to add onions, peppers, spinach, and broccoli. It is a good way for me to clear out any remaining vegetables in the fridge, and keeps the recipe interesting. I make it in advance and it lasts throughout the busy work week. Below is my recipe. Try it out and let me know if you like it. 

Egg Muffins

  • 12 eggs
  • ½ tsp Everything but the Bagel Seasoning from Trader Joe’s
  • ⅔ cup low fat, shredded cheese
  • 1 cup chopped vegetables of your choice (ex. ½ cup onion, ½ cup bell pepper)
  1. Preheat the oven to 400°F. 
  2. Line a 12- muffin tin pan with cup liners or use cooking spray in each section. 
  3. Crack and whisk eggs in a large mixing bowl, add Everything but the Bagel Seasoning.
  4. Whisk in chopped vegetables and shredded cheese.
  5. Pour mixture into the prepared muffin pan evenly, filling each up about ⅔ full.
  6. Bake in the oven for 12-15 minutes.
  7. Place in the fridge and reheat when ready to eat.

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