Egg Muffins

Egg Muffins

A great way to organize you breakfast for the week is to make a batch of Egg Muffins, wrap them up and store them in the freezer. They are full of protein and super easy to customize with any toppings or add-ins you like.

Basic Egg Muffin Ingredients

• 10 large eggs
• 1 – 1 1/2 teaspoon salt (or to taste)
• 1/2 teaspoon black pepper (or to taste)

 Whisk them together in a large 4-cup measuring cup or a mixing bowl. Add any other seasonings you like.

Divide evenly among muffin cups (about 1/2 – 2/3 cups full) and sprinkle with any additional toppings.

Then add some of your favorite vegetables, herbs and spices.

Pre-heat the oven to 400 ‘ F and cook egg muffins for 12-15 minutes and once cooled, you can store them in resealable bags or glass containers.

Keep them in the fridge (or freezer) and every morning, heat one up in the microwave for 30-40 seconds.

Egg Muffin Ingredient Options

Herbs and Spices: Cumin, Cayenne, Garlic Powder, Thyme, Chia Seeds, Onion Powder, Paprika, Red Chili Flakes

Low Sodium Cheeses like

Vegetables: Broccoli, Green Onions, Bell Peppers, Jalapenos, Mushrooms, Spinach, Sun Dried Tomatoes,

Meats: Chicken, Canadian bacon, turkey bacon,

Sauces: Buffalo sauce, Mustard, Basil paste

Sun-Dried Tomato, Parmesan and Spinach

• 1/3 cup 1/2 sun dried tomatoes, soaked in very warm water until tender and chopped (discard soaking water)
• 3/4 cup chopped spinach
• 1/4 cup loosely packed chopped fresh basil
• 1 cup grated Parmesan cheese

Jalapeño Popper

• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 3-4 Jalapeño peppers, de-seeded and chopped, plus round slices for topping
• 1/3 cup softened cream cheese
• 1/2 cup grated cheddar cheese

Broccoli and Cheddar Cheese

• 1/2 tsp dried thyme
• 1/2 tsp garlic powder
• 1 1/2 cups broccoli, steamed and chopped (or frozen and thawed)
• 2/3 cup grated cheddar cheese

Mushroom, Pepper and Spinach

• 1/2 tsp smoked paprika
• 1/4 tsp chili powder
• 1 cup chopped White Button mushrooms
• 1/2 cup diced green bell peppers
• 1 cup chopped spinach

Buffalo Chicken

• 1/3 cup Buffalo Sauce
• 1/3 cup chopped green onions

1 cup chopped cooked (or rotisserie) chicken

Avocado and White Bean Toast

Avocado and White Beans

Here is a very quick and easy low sodium breakfast recipe that will keep you full for hours. You can double this recipe and put it in a whole wheat wrap for lunch, each serving is only 319 mg of sodium.

Ingredients

1 slice whole-wheat bread, toasted

½ avocado, mashed

¼ cup canned white beans, rinsed and mashed

Juice of ½ a lime

2-3 leaves of fresh basil

Ground pepper to taste

Crushed red pepper (optional)

Low Sodium Shopping Here

Preparation

On the top of the toast slather it with the mashed avocado, fresh basil, lime juice and white beans.

Then season with a little pepper and crushed red pepper or Tabasco to spice it up a little.

Frittata

Low Sodium Frittata

It’s so easy to make a frittata for breakfast, turn on your stove top and into your fry pan add all your ingredients then pour your egg mixture over everything, as soon as the edge of the eggs set on the cook top, just pop it into the oven for a couple of minutes to finish it off – you have a wonderful tasty brunch. Think of what you like on your pizza, and then try adding it in: olives, mushrooms.

This recipe has Sodium 101.9 mg  per serving.

Ingredients

• 2 Cups Zucchini - grated
• 2 oz. fresh baby spinach
• 2 Cloves Garlic
• 2 Tbsp. Olive Oil - for sautéing
• 8 Leaves Fresh basil
• 1 teaspoon Chia Seeds
• 1 Cup Onion - Chopped
• 1 Cup Sweet potato - Chopped
• 1 Medium Tomato - sliced to garnish on top
• 8 Large eggs
• 1/4 Cup 2% Milk
• 1 tsp Black Pepper
• 2 Tbsp. Parmigiano-Reggiano cheese lowest sodium you can find.
  
  
  Low Sodium Shopping Here

Instructions

Pre heat your oven to 350 degrees F.

Grate the Zucchini and then dry on some paper towels and squeeze out a lot of the moisture.

Heat the olive oil in a deep skillet or sauté pan (that is oven safe) over medium heat.

Warm the garlic in the oil and sauté the onion, basil, chia seeds, sweet potatoes, and zucchini in the pan up on medium high heat until the mix turns golden brown.

Add the milk, eggs,baby spinach and black pepper to a blender and blend on the highest speed until frothy.

Pour the egg mixture over the ingredients in the pan.

Let it set for one minute on the stove top.

Add the cheese, float the tomato slices on top and finish the frittata in the oven for ten minutes and the eggs have cooked through.

Garnish with a little fresh basil, slice and if you are having it for your brunch or lunch add your favorite side salad and enjoy.