Baked Egg Muffin


Egg Muffin Cups with Nutritionist Amy Campbell

Download Recipe Card

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.

Heritage Recipes

Indian Gastropub Recipes

Plant-Forward Recipes


Commodity Board Recipes


Made with REAL Eggs




Korean Fried Chicken Tostada