1 sandwich thin, cut into 12 pieces
1 cup egg whites
1 cup egg substitute
1 spear of asparagus, chopped
2 turkey sausage patties, cut into 12 pieces
Makes 12 muffins. Each serving is two muffins.
While I was making these I grabbed my trusty food scale so I could eyeball amounts and know exactly what I was eating.
I eyeballed the eggs to what I thought would fill each muffin. When all was said and done, it came out to a nice 1 cup of each egg whites and egg substitute. They are the same nutritionally, so 2 cups of whichever you prefer would work.
My last egg muffins used quartered bread slices, and I could have omitted them but they add such a great sweetness to the muffins, almost like a french toast bottom. This time I cut a sandwich thin into 12 pieces, which reduced the calories a bit.
I also omitted regular full-fat breakfast sausage and bacon bits in favor of two turkey sausage patties cut into 12 pieces.
Here’s the fun part. Add anything you’d like. My original muffins had cheese and green onions. This time, I added a veggie kick with some pieces of asparagus I had in the freezer for just this reason.
The last time I prepared asparagus for the family I used the snapping trick to quickly find where to trim the spears. Once I had some time while they were cooking, I went back and individually snapped each spear and chopped the good parts and put them in the freezer.
Into the oven they go. I cooked mine at 350 degrees for 10 minutes.
They didn’t turn out quite as picture-perfect as I was hoping. The bread and sausage came to the top, but I think that looks pretty nice too.
There you have it! Two of these babies for a nice and filling 91 calories.
I like to let them cool and place them in the freezer for an easy breakfast. Letting them cool is the most important piece. If they are still warm when they are bagged and frozen they will end up very wet when they are reheated.
Yum! A quick and easy, healthy breakfast to fill you up and give you energy for the day. Enjoy!