Veggie Black Bean Egg Muffins

Veggie Black Bean Egg Muffins.jpg
 

Breakfast is the one meal, the one time of the day, were a lot of adults fall short. We’re rushing to get the kids ready; to get out of the house and to work on time; and breakfast often falls to the bottom of the priority list. If this scenario describes you, then you need to try these veggie egg muffins. These are so simple to make and easy to grab and go on those hectic mornings. The also provide a delicious balance of protein and fiber, which is important for jumpstarting your metabolism and keeping you fuller longer. Make these on a Sunday and save precious time in the morning. Your entire family will love them!

To save prep time, I used a bag of Trader Joe’s cruciferous crunch, sundried tomatoes and a 10oz container of sliced baby Portobello mushrooms. I place all of these in the food processor and pulse a few times to slice finely slice them, then sauté with the black beans and seasonings. These veggie egg muffins will work with any vegetables, however. Feel free to experiment with different combinations, such as spinach and artichoke; mushroom and spinach, roasted red pepper and sundried tomato, or brussel sprouts and mushrooms. You could also substitute 1 cup of chopped root vegetables, like sweet potatoes or butternut squash, or quinoa, instead of the beans (although you need to chop the root vegetables small enough to fit a muffin tin).

You could also make this dairy free by eliminating the cheese and cottage cheese, increasing the eggs to a dozen and the nutritional yeast to 1 cup. Nutritional yeast is a great vegetarian way to add protein and a cheddar flavor, without dairy. However you make them, these veggie egg muffins will start your morning off right! #breakfastmadebetter #morningsdoneright

 

Veggie Black Bean Egg Muffins

Prep time: 10 mins   |  Cook time:  20-25 mins   |   Total time: 30-35 mins

 

Ingredients

  • 2 tsp extra virgin olive oil, divided
  • pinch red pepper flakes
  • 1/2 cup shallot, minced
  • 3 cloves garlic, minced
  • 1/2 cup baby bella mushrooms
  • 1 cup kale, diced (or any other leafy green)
  • 1/2 cup sundried tomatoes
  • 1-15oz can black beans, rinsed
  • 8 large brown eggs
  • 1/2 cup fat free ricotta cheese
  • 1/4 cup feta
  • 1/2 cup nutritional yeast
  • 1 tsp smoked paprika, divided
  • 1 tsp garlic powder, divided
  • 1 tsp onion powder, divided
  • 1/2 tsp sea salt
  • 1/8 tsp black pepper, preferably fresh ground

 

Instructions

  1. Preheat oven to 350 degrees. Chop the kale (or other green leafy veggies) in the food processor or by hand. To save time, I used a bag of Trader Joe’s cruciferous crunch, 1/2 cup sundried tomatoes and 1 cup baby bella mushrooms. I placed everything in a mini-food processor and pulsed until finely chopped.

  2. Heat a sauté pan over medium heat. Add 1 tsp extra virgin olive oil and red pepper flakes. Once the oil is hot, add the shallot and garlic and sauté for a few minutes.

  3. Next add the vegetables, beans, and half the other spices to the pan and sauté over medium heat until the vegetables are just soft. While the vegetables are cooking, line muffin tins with silicone muffin liners (or grease the tin extremely well with extra virgin olive oil spray). Spoon the veggie-bean mixture into the muffin tins, filling each about 2/3rd full.

  4. In a small bowl, whisk eggs, cottage cheese, feta cheese and nutritional yeast and 1 tsp of extra virgin olive oil together. Mix in 1/2 teaspoon sea salt, black pepper, and other seasonings. To save time, you can also mix the egg mixture in a mini-food processor and pulse a few times until blended.

  5. Spoon the egg mixture over top of veggies (or use a measuring cup and pour over top until just below the top of the muffin tin). Gently shake the muffin tin, and tap to help settle the egg mixture

  6. Bake at 350 for 20 to 25 minutes, or until the eggs are set. Check at 20 minutes to make sure the eggs don’t over cook.  ma.

 

Nutrition Per muffin

126 calories (36 from fat), 4 g total fat, 2 g saturated fat, 129 mg cholesterol, 221 mg sodium, 10 g carbohydrate, 4 g dietary fiber, 2 g sugar, 11 g protein

 
 
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