Gut Healthy Egg Muffins with Kimchi and Veggies
Breakfast egg muffins are a nutritious, filling, protein-packed breakfast perfect for meal prep! These gut-healthy egg muffins are loaded with gut-supportive nutrients from kimchi, spinach, shitake mushrooms, and scallions.
Servings: 12 Egg Muffins
Calories: 84kcal
Ingredients
- 10 large eggs
- 3/4 cup whole milk, or oat milk, or almond milk
- 1 tsp avocado oil
- 6 large scallions 1 cup chopped
- 8 ounces shitake mushrooms, sliced
- 1/2 cup kimchi, chopped small plus more for serving
- 1 tsp kimchi liquid
- 5 ounces baby spinach
- 1/4 tsp sea salt
- 1/8 tsp black pepper
- Hot sauce for serving!
Instructions
- Prepare a 12 cup muffin tin with either silicone muffin cups or by spraying generously with avocado oil.
- In a large bowl whisk together eggs with milk of choice and season with a generous pinch of salt and black pepper
- Dice scallions, kimchi, and slice shitake mushrooms.
- In a large skillet over medium heat saute scallions in avocado oil until lightly browned. Add shitake mushrooms, saute until tender. Add kimchi, kimchi liquid and spinach. Cook until spinach is just wilted about 30 seconds. The entire saute should take about 4 minutes.
- Add veggies to muffin cups and pour egg mixture over veggies until muffin cups are full and egg mixture is evenly distributed.
- Bake in a 350° oven for 20-25 minutes or until eggs are set and no longer jiggle.
- Cool on a wire rack. Store for meal prep or eat immediately with hot sauce, kimchi, and a big breakfast salad!
Notes
SERVE WITH:
Serve with a healthy serving of kimchi on the side, hot sauce, and a big green saladSTORAGE AND REHEATING
Egg muffins are a great meal prep recipe! They can be stored in either the fridge or the freezer, make sure to cool completely on a wire rack before storing.- Fridge - Store in an airtight meal prep container for up to 4 days
- Freezer - Store in a freezer bag (I LOVE stasher silicone freezer bags), try to remove as much air as possible from the bag before freezing. Alternatively, you can wrap the egg muffins in parchment paper and store in a meal prep container for up to 2 months.
- Thaw - Best is to thaw in the fridge overnight
- Reheat - You can reheat in the microwave for 30 seconds wrapped in a paper towel, or in a 350° oven for 10 minutes or until warmed through.
Nutrition
Serving: 1muffin | Calories: 84kcal | Carbohydrates: 4g | Protein: 6g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 155mg | Sodium: 128mg | Potassium: 223mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1488IU | Vitamin C: 6mg | Calcium: 66mg | Iron: 1mg
