Batch Prep Egg Muffins
Golden baked egg cups with sauteed vegetables and melted cheese. Make 12 on Sunday, grab protein-packed breakfasts all week. Each muffin delivers 6g complete protein with minimal fiber.
Batch Prep Egg Muffins
Golden baked egg cups with sauteed vegetables and melted cheese. Make 12 on Sunday, grab protein-packed breakfasts all week. Each muffin delivers 6g complete protein with minimal fiber.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Preheat oven to 350°F (175°C) and position a rack in the center.
350°F (175°C)Equipment: oven, muffin tinGrease a 12-cup muffin tin generously with cooking spray or butter, making sure to coat the sides well. Eggs stick stubbornly to metal, even when greased.
Equipment: muffin tin, cooking sprayTip: Silicone muffin cups release eggs much more easily than metalHeat garlic-infused oil in a large skillet over medium heat until it shimmers.
Equipment: large skilletAdd zucchini and bell pepper. Saute for 4-5 minutes, stirring occasionally, until the vegetables are softened and any moisture has evaporated.
Transfer vegetables to a plate and let cool for 5 minutes while you prepare the egg mixture.
Crack eggs into a large mixing bowl and whisk vigorously with the lactose-free milk, salt, and pepper until the mixture is pale yellow and well combined.
Equipment: large mixing bowl, whiskStir in the shredded cheese, cooled sauteed vegetables, and fresh herbs if using, distributing the ingredients evenly throughout the egg mixture.
Pour or ladle the egg mixture into the prepared muffin cups, filling each about 2/3 full.
Tip: Filling 2/3 full allows room for the eggs to puff without overflowingBake for 20-25 minutes, until the eggs are fully set in the center (a toothpick inserted should come out clean) and the tops are lightly golden with slightly puffed edges.
350°F (175°C)Let the muffins cool in the pan for 5 minutes to firm up before removing.
Run a butter knife gently around the edge of each muffin and lift out carefully with a spoon or offset spatula.
Equipment: butter knife, offset spatula
Notes
Storage
Refrigerate in an airtight container for up to 5 days. For longer storage, freeze individually wrapped muffins for up to 3 months. Thaw overnight in the refrigerator before reheating.
Reheating
Microwave one muffin for 30-45 seconds until warmed through, or reheat in a 300°F (150°C) oven for 10 minutes for better texture. They're also fine at room temperature if you're on the go.
Dairy-free option
Replace cheddar with dairy-free cheese (check for low-FODMAP ingredients) or 2-3 tablespoons nutritional yeast for a cheesy flavor without lactose. Use olive oil instead of butter for greasing.
Flare-day version
For active flares or strictures, omit the vegetables entirely. The plain egg-and-cheese version has near-zero fiber and is much gentler on an inflamed gut.
Low-FODMAP portions
The recipe stays within Monash guidelines: 65g zucchini and 75g bell pepper total, distributed across 12 muffins. Each muffin contains well under the individual serving thresholds.
Silicone pans
If you have silicone muffin cups, use them for the easiest release. Eggs stick stubbornly to metal, even when generously greased.
Make-ahead
Prep and saute vegetables the night before, then store in the fridge. In the morning, just whisk eggs, combine, and bake.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
