These muffins make for a great high-protein breakfast or lunch.  They also freeze well.  I like them because they are versatile – you can pretty much put whatever vegetables you want in them and also munch them up into an ‘egg salad’ idea if you want them on brown rice toast, in a wrap or on corn thins.  I love recipes that have mileage!  Enjoy and let me know what you think.

Quiche Muffins

Ready in 40 minutes.  Makes 12 servings.

Olive oil spray

4 scallions, minced (I used garlic)

2 carrots, shredded

1/2 red bell pepper, minced

1/2 zucchini, shredded

14 egg whites

4 whole eggs

1/2 tsp basil

1/4 tsp oregano

Dash sea salt and pepper

1. Preheat oven to 375 F.  Coat a 12-muffin tin with a little oil to prevent sticking (use a paper towel to ensure it’s not ‘too much’ and well distributed).
2. Combine vegetables in a big bowl.  Fill each muffin tin 2/3 full with veggies.
3. Whisk eggs and seasonings in a large mixing bowl.  You can get creative with your own seasoning favourites!
4. Use a 1/3-cup measuring cup for the egg mixture and pour slowly into each muffin tin.  Egg mixture should fill tin the rest of the way.  Bake for 30 minutes or until muffins have risen and are slightly browned.  Serve.

Nutritional breakdown per quiche muffin:  56 calories, 2g fat, 3g carbs and 7g protein.

Original recipe from Oxygen magazine, October 2011.  Oxygen rocks!!!