Stage 5 - Egg Breakfast Muffin

As you transition into Stage 5 of the post-surgery meal plan (7 to 12 weeks after surgery) and you are able to tolerate solid foods, try out this recipe!

Servings 12 servings (1 serving = 1 egg muffin)

Ingredients

  

  • 1 tablespoon olive oil
  • 1 cup red bell pepper measured after chopping
  • 1 cup green bell pepper measured after chopping
  • 1 cup yellow onion measured after chopping
  • 2 cups baby spinach roughly chopped
  • 1 cup mushrooms measured before chopping
  • 2 cloves garlic minced
  • salt to taste
  • 4 whole eggs
  • 4 egg whites
  • hot sauce (optional for topping)
  • cooking spray

Instructions

 

  • Preheat oven to 350 degrees F.
  • Grease a standard nonstick 12-slot muffin pan with cooking spray and set aside.
  • Heat a large nonstick skilled over medium heat. Once hot, add in oil, red pepper, green pepper, and onion.
  • Sauté 5-7 minutes, or until peppers are tender.
  • Add in spinach and mushroom, and cook for an additional 2 minutes.
  • In the last 30 seconds, add in minced garlic.
  • Season with salt and remove from heat.
  • Crack eggs/egg whites into a large bowl and whisk together.
  • Stir in cooked vegetables.
  • Pour the egg/vegetable mixture evenly into the prepared muffin pan.
  • Bake for 15 to 20 minutes or until the tops are firm to the touch and the eggs are cooked.
  • Cool slightly and serve immediately. Leftovers can be stored in an airtight container in the fridge for about 4 days. These may also be frozen. To reheat, pop them in the microwave until warm.

Notes

Calories: 48 | Total Protein: 3.7g  | Total Carbs:  2.7g | Total Fat: 2.7g

Source: https://showmetheyummy.com/healthy-egg-muffin-cups/