Green Egg Muffin
1 serving of green egg muffin contains 108 Calories. The macronutrient breakdown is 11% carbs, 47% fat, and 42% protein. This is a good source of protein (20% of your Daily Value), vitamin a (19% of your Daily Value), and vitamin b12 (21% of your Daily Value).
- Makes
- 12 servings
- Prep Time
- 15 minutes
- Cook Time
- 33 minutes
Ingredients
Directions
- Preheat oven to 375 degrees F. Spray a muffin tin with cooking spray and line it with muffin liners (optional).
- In a medium microwave-safe bowl, steam prepped kale in the microwave for 2–3 minutes until soft and wilted. Place in a large bowl and set aside.
- In that same microwave-safe bowl, add diced onions and microwave for about 1 minute. This helps take away some of the strong, raw oniony taste. Add onions to the bowl with the kale.
- Add cilantro, oregano, jalapeño, salt, and pepper to the same onion/kale mix. Stir to combine. Set aside for now.
- In a separate large bowl, whisk together whole eggs, egg whites, salt, and pepper. You want the mixture to ribbon off the whisk and be fully scrambled.
- Distribute the veggie mixture evenly between your 12 muffin cups.
- Distribute egg mixture evenly between the cups, pouring over the veggie mix, about 1/3-cup measuring cup per muffin.
- Bake for about 30 minutes until the muffins are golden brown and puffed up.
- Let cool in pan for a few minutes and then remove to a cooling rack. Try to remove them to a rack as soon as you can safely do so, while keeping the muffins intact. If they sit in the pan too long, they continue to steam, and the texture can get rubbery. Store in your fridge and reheat in a counter-top oven or microwave.
- Recipe inspired by: http://www.popsugar.com/fitness/Gluten-Free-Egg-Muffin-Recipe-21246068
Nutrition Facts
For 1 serving of green egg muffin (112g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 108 | |
| Fats | 6g | 7% |
| Saturated fats | 2g | 9% |
| Trans fats | 0g | |
| Cholesterol | 208mg | 69% |
| Sodium | 331mg | 14% |
| Carbs | 3g | 1% |
| Net carbs | 2g | |
| Fiber | 1g | 3% |
| Sugar | 1g | |
| Protein | 11g | |
| Calcium | 65mg | 7% |
| Iron | 1mg | 17% |
| Potassium | 226mg | 5% |
| Vitamin D | 1μg | 7% |
| Vitamins and Minerals | ||
| Alpha carotene | 10μg | |
| Beta carotene | 1009μg | |
| Caffeine | 0mg | |
| Choline | 166mg | 30% |
| Copper | 0.3mg | 34% |
| Fluoride | 1μg | |
| Folate (B9) | 54μg | 13% |
| Lycopene | 0μg | |
| Magnesium | 20mg | 5% |
| Manganese | 0.2mg | 7% |
| Niacin | 0.3mg | 2% |
| Pantothenic acid | 1mg | 19% |
| Phosphorus | 134mg | 19% |
| Retinol | 90μg | |
| Riboflavin (B2) | 0.4mg | 32% |
| Selenium | 23μg | 43% |
| Theobromine | 0mg | |
| Thiamine | 0mg | 4% |
| Vitamin A IU | 2005IU | |
| Vitamin A | 175μg | 19% |
| Vitamin B12 | 1μg | 21% |
| Vitamin B6 | 0.1mg | 11% |
| Vitamin C | 22mg | 24% |
| Vitamin D IU | 46IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 1mg | 6% |
| Vitamin K | 121μg | 101% |
| Zinc | 1mg | 8% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0.1g | |
| Glucose | 0.5g | |
| Fructose | 0.2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 9% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.3g | |
| Glutamic acid | 1g | |
| Glycine | 0.4g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 0.5g | |
| Serine | 1g | |
| Threonine | 0.5g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.4g | |
| Valine | 1g | |
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