3 Healthy Egg Muffin Cup - Meal Prep Recipes | Easy Healthy Breakfast Ideas
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Recipes in this Video
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Black Bean and Corn Muffin Cups are a delightful fusion of flavors, rooted in the American Southwest, where black beans and corn are staple ingredients. These muffins reflect a growing trend towards incorporating healthier ingredients into traditional comfort foods, making them a nutritious snack or side dish. Popular for their versatility, they can be enjoyed warm or at room temperature, and are often served at gatherings or as part of meal prep for busy weeks ahead.
Ingredients
- ●black beans
- ●corn
- ●all-purpose flour
- ●cornmeal
- ●baking powder
- ●baking soda
- ●salt
- ●cumin
- ●chili powder
- ●eggs
- ●milk
- ●vegetable oil
- ●cheddar cheese
- ●green onions
- ●cilantro
Instructions
- 1Preheat the oven to 375°F (190°C).
- 2Grease a muffin tin or line with muffin cups.
- 3In a large bowl, combine black beans, corn, and green onions.
- 4In another bowl, mix flour, cornmeal, baking powder, baking soda, salt, cumin, and chili powder.
- 5In a separate bowl, whisk together eggs, milk, and vegetable oil until well combined.
- 6Add the wet ingredients to the dry ingredients and mix until just combined.
- 7Fold in the black bean mixture and cheddar cheese gently.
- 8Spoon the batter into the prepared muffin tin, filling each cup about 2/3 full.
- 9Bake for 18-20 minutes, or until a toothpick inserted comes out clean.
- 10Let the muffins cool in the tin for 5 minutes before transferring to a wire rack.
- 11Garnish with cilantro if desired before serving.
Ingredient Alternatives
all-purpose flour
Healthier: whole wheat flour
Cheaper: oat flour
Whole wheat flour adds fiber and nutrients.
cheddar cheese
Healthier: reduced-fat cheese
Cheaper: monterey jack
Reduced-fat cheese lowers calories while still providing flavor.
Techniques
mixingfoldingbaking
Equipment
muffin tinmixing bowlswhiskspatulatoothpick
🌶️🌶️🌶️Lowmilkeggswheat
Also Known As
Black Bean Corn MuffinsMuffin Cups with Black Beans and Corn
Ingredients
- ●1 cup black beans, drained and rinsed
- ●1 cup corn kernels, fresh or frozen
- ●4 large eggs
- ●1/2 cup milk
- ●1/2 cup shredded cheese (cheddar or your choice)
- ●1/4 cup diced bell pepper
- ●1/4 cup diced onion
- ●1/2 tsp garlic powder
- ●1/2 tsp cumin
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp chili powder (optional)
- ●Cooking spray or oil for greasing muffin tin
Instructions
- 1Preheat the oven to 350°F (175°C).
- 2Grease a muffin tin with cooking spray or oil.
- 3In a large bowl, whisk together the eggs and milk until well combined.
- 4Add the black beans, corn, diced bell pepper, diced onion, garlic powder, cumin, salt, black pepper, and chili powder (if using) to the egg mixture. Stir until everything is evenly mixed.
- 5Pour the mixture into the prepared muffin tin, filling each cup about 3/4 full.
- 6Sprinkle shredded cheese on top of each muffin cup.
- 7Bake in the preheated oven for 20-25 minutes, or until the egg is set and the tops are golden brown.
- 8Remove from the oven and let cool for a few minutes before carefully removing the muffins from the tin.
- 9Serve warm or allow to cool completely and store in the refrigerator for later.
Equipment
Muffin tinMixing bowlWhiskMeasuring cupsMeasuring spoons
Ingredients
- ●6 large eggs
- ●1/2 cup crumbled feta cheese
- ●1 cup cherry tomatoes, halved
- ●1/4 cup milk
- ●1/4 tsp salt
- ●1/4 tsp black pepper
- ●1/2 tsp dried oregano
- ●1/4 cup chopped fresh basil (optional)
Instructions
- 1Preheat the oven to 350°F (175°C).
- 2In a large mixing bowl, whisk together the eggs and milk until well combined.
- 3Add the crumbled feta cheese, halved cherry tomatoes, salt, black pepper, and dried oregano to the egg mixture. Stir until evenly distributed.
- 4If using, fold in the chopped fresh basil.
- 5Grease a muffin tin with cooking spray or oil to prevent sticking.
- 6Pour the egg mixture evenly into the muffin cups, filling each about 3/4 full.
- 7Bake in the preheated oven for 20-25 minutes, or until the egg muffins are set and lightly golden on top.
- 8Remove from the oven and let cool for a few minutes before gently removing the muffins from the tin.
- 9Serve warm or at room temperature as a snack or light meal.
Equipment
muffin tinmixing bowlwhiskmeasuring cupsmeasuring spoons
Ingredients
- ●1 cup broccoli florets, chopped
- ●1 cup shredded cheddar cheese
- ●6 large eggs
- ●1/4 cup milk
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp garlic powder
- ●1/4 tsp onion powder
- ●1/2 cup diced bell pepper (optional)
- ●1/4 cup chopped green onions (optional)
Instructions
- 1Preheat the oven to 350°F (175°C).
- 2Grease a muffin tin with cooking spray or line with muffin liners.
- 3In a large bowl, whisk together the eggs, milk, salt, black pepper, garlic powder, and onion powder until well combined.
- 4Stir in the chopped broccoli, shredded cheddar cheese, and any optional ingredients like bell pepper and green onions.
- 5Pour the egg mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
- 6Bake in the preheated oven for 18-20 minutes, or until the egg muffins are set and lightly golden on top.
- 7Remove from the oven and let cool for a few minutes before carefully removing the muffins from the tin.
- 8Serve warm or allow to cool completely and store in the refrigerator for later.
Equipment
muffin tinmixing bowlwhiskmeasuring cupsmeasuring spoons
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