High Protein Egg Muffins (Dairy-Free)

cheddar cheese

🥗Healthier: low-fat cheese

💰Cheaper: monterey jack cheese

Low-fat cheese reduces calories while maintaining flavor.

cooked sausage

🥗Healthier: turkey sausage

💰Cheaper: ground turkey

Turkey sausage is leaner and healthier.

milk

🥗Healthier: almond milk

💰Cheaper: water

Almond milk is lower in calories, while water keeps it simple.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is more affordable and has a neutral flavor.

Preheat the oven to 375°F.

Prepare a silicone mat or muffin tin by greasing it to prevent sticking.

In a blender, combine the eggs, seasonings (sea salt, black pepper, turmeric), cashew milk, silken tofu, and baking powder; blend until well combined.

Add the chopped vegetables (baby spinach, bell peppers, shallots) to the blender and pulse to mix them in without fully blending.

Spoon the mixture into the prepared muffin tin, filling each cup about 3/4 full.

Bake in the preheated oven for 15-18 minutes, checking for doneness; the center should no longer be liquidy.

Remove from the oven and let cool slightly before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens