Breakfast Egg Muffins with Kale & Cheese
Breakfast Egg Muffins with Kale & Cheese
  • prep: 15 min
  • cook: 35 min
  • total: 50 min
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  • servings:
  • Summary

    Becky Rosenthal from Vintage Mixer posted this FANTASTIC recipe on her blog last week! Breakfast Egg Muffins with Kale & Cheese. I mean, can we get any more Vitamin C & A from the kale, choline from the eggs, and protein from the eggs and cheese to make this meal any more optimal to our health? Not only are they delicious. I made a dozen and we ate them throughout the week. Breakfast time was fast, pre-prepared, and tasty. You can eat the muffin with a fruit and baked sweet potato. I baked the sweet potatoes on the weekend, too, for easy weektime, fuss-free meals. You now have a well-rounded breakfast: Veggies, protein, sweet potatoes, and fruit. Colorful, delicious, & nutritious. I altered her original recipe slightly. Here’s my semi-revised version:

    Ingredients

    • 12 Eggs
    • ¼ Cup milk
    • ¼ Cup wheat flour
    • 1 tsp Garlic powder
    • Salt & Pepper to taste
    • ¾ Cup cheddar cheese, grated (I used a reduced-fat shredded Mexican mix from Trader Joe’s)
    • 1 Shallot, diced
    • 1 Cup kale, chopped
    • 1 Jalapeno, seeds removed, diced

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 12
    • Amount Per Serving
    • Calories: 106 % Daily Value *
    • Total Fat: 4 g 6.32%
    • Saturated Fat: 2 g 10.98%
    • Trans Fat: 0 g %
    • Cholesterol: 11 mg 3.78%
    • Sodium: 128 mg 5.34%
    • Calcium: 104 mg 10.37%
    • Potassium: 135 mg 3.87%
    • Magnesium: 0 mg 0%
    • Iron: 0 mg 2.76%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 9 g %
    • Dietary Fiber: 1 g 5.44%
    • Sugar: 1 g
    • Protein: 8 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 6.21%
    • Vitamin C 3.09%
    • Vitamin D 3.16%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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