Cauliflower & Broccoli Egg Muffins

The Meal Prep Monday’s have commenced for 2019. Yes, I know it’s Tuesday. I had every intention of posting this yesterday, however I have a 6 month old and do parents of babies actually even have schedules? No. No we do not. Which leads me into an important topic: Time. Although we all have started trying to eat a little better, it can be hard finding the time throughout our busy weeks to cook on demand. This is where meal prepping comes in.

If it wasn’t for meal prepping, I wouldn’t be able to make my baby’s food, avoid restaurants on my lunch hour, or have a home cooked meal *almost* every night. By taking a few hours out of my Sunday (I cook on Sundays, but will be sharing my recipes on ‘Meal Prep Mondays’), I can save myself an enormous amount of time during the week so just maybe I can sit down and relax with that glass of wine.

My husband and I will wash and chop fruits & veggies so they’re conveniently ready to go for the week, making prep time for dinners cut into half. We’ll make a batch of egg muffins (what I’ll be sharing today) and hard boiled eggs for breakfast and snacks on the go. I’ll be sharing our easy ‘meal prep chicken’ that can literally be used for anything throughout the week (ie – topping salads, chicken salad, wraps/sandwiches, pastas, Mexican dishes, etc.) and it’s so simply done in the crock pot. Lastly, we’ll prep our veggies. Anything from sautéed broccoli, roasted cauliflower mash, shaved brussel sprout salad, roasted acorn or butternut squash, the list goes on.

Another tip when meal prepping for your week is to actually meal plan. By doing this you can prep one certain food and get multiple uses/meals out of. For example, I’ll roast a ton of butternut squash for the week. For dinner one night we’ll have it as a side to our main dish. The next day I can add it to a quick frittata that’s good for breakfast, lunch or dinner. For dinner one night you can add it to a pasta dish, like these Butternut Squash Stuffed Shells. Lastly, with the leftovers we’ll whip up a batch of Butternut Squash Soup. *BONUS* if you have babies, you can puree it for them, too!

Time is precious! By following a few easy tips and getting into a routine, we can easily spend less time in the kitchen and more time doing all the other things (Bachelor and wine, anyone?! Okay, fine. I’ll go to the gym…….)

I know I’m calling these egg “muffins,” however they’re technically in a doughnut shape. I have this silicone doughnut tray that is just an absolute dream to use for these because it’s 1. easy to clean and 2. naturally non-stick, so they pop right out! You can purchase it here.

What You’ll Need:
yields 9 egg muffins

  • 3 eggs
  • 2 cups egg whites
  • 1 small broccoli crown, chopped
  • 1 small cauliflower crown, chopped
  • 1/2 yellow onion, chopped
  • 4 slices uncured turkey bacon (such as Applegate)
  • 1 cup reduced fat cheddar cheese, shredded
  • salt and pepper, to taste
  • garlic powder, to taste
  • 1 tablespoon cooking oil (I prefer avocado or coconut)
  • money saving tip: egg whites and turkey bacon are SO MUCH CHEAPER at Costco!
  1. Preheat your oven to 375º. Over medium heat, add your cooking oil to a frying pan. Sauté your broccoli, cauliflower, and onions just until they are soft; About 5 minutes. Set aside.
  2. In the same frying pan, cook your turkey bacon for about 3 minutes per side.  Let cool and then chop into pieces.
  3. In a medium mixing bowl, whisk your eggs and egg whites until combined. Stir in your sautéed veggies, turkey bacon, cheese and seasonings.

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  1. Carefully spoon the mixture into your tray. Place into your oven and bake for 25 minutes or until eggs have set completely. Let cool 10 minutes before removing from tray. Enjoy!

*If using a silicone tray, first place on top of a cookie sheet and then fill with egg mixture. Silicone trays are flimsy and it’s easy to spill if you try to transfer to the oven sans the cookie tray.

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