Baked Egg Muffin

 

Egg Muffin Cups with Nutritionist Amy Campbell

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Amy Campbell, MS, RD, LDN, CDE is an experienced health, nutrition and diabetes educator. With CIA Scott Samuel, they show us a tasty recipe that fits with recommendations for diabetes, metabolic disease and blood sugar management: Baked Egg Muffin Cups with Black Beans, Roasted Peppers, Tomato, Quinoa, Swiss Chard and Ricotta.

Yield: 12 muffins

Ingredients for Egg Filling

  • 8 eggs
  • 3 tbsp. milk
  • 1 tsp. salt
  • 1 tsp. thyme leaves, minced
  • 1 cup quinoa, cooked, pan toasted
  • Olive oil for greasing, as needed
  • 1/2 cup breadcrumbs, toasted

Method for Egg Filling

  1. Preheat the oven to 350° F.
  2. Whisk the eggs in a medium bowl with milk, salt and thyme until well combined; set aside.
  3. Grease the muffin tins with some of the olive oil and dredge with the toasted breadcrumbs.

Ingredients for Sautéed Chard

  • 2 tsp. garlic, minced
  • 1 tbsp. olive oil
  • 3 cups Swiss chard, stemmed, chopped
  • 1/4 tsp. red pepper flakes
  • Salt and ground black pepper, to taste

Method for Sautéed Chard

  1. In a 10-inch nonstick skillet or cast iron pan, cook the garlic in the olive oil over medium-high heat for 30 to 50 seconds. Add the chard and red pepper flakes and cook until wilted, about 1 to 2 minutes. Cool completely.

Ingredients for Assembly

  • 1 small tomato, diced
  • 1 cup black beans, drained, rinsed
  • 1 cup roasted red peppers, peeled, diced
  • 1 cup ricotta

For Assembly

  1. Place about 1 tablespoon of the cooked chard in the bottom of each muffin tin. Add the quinoa, tomatoes, black beans and peppers to the eggs and mix to combine; ladle some of the egg mixture on top of the chard, about three-fourths full. Add a dollop of ricotta to each muffin and bake until muffins are set in the center, about 25 to 30 minutes. Let cool a few minutes to remove muffins from the tin. Serve with a fresh green salad, if desired.

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