Sep 8, 20232 min read

Super Simple Bacon and Sundried Tomato Egg Muffin Recipe [Nutritionist Approved!]

I have 7 backyard chickens which means we get about 35 eggs per week 🤯 So I'm constantly looking to find new and creative ways to add more eggs in my diet.

But even if you don't have backyard chickens cranking out a crazy amount of eggs, making egg dishes is still an amazing way to get high quality protein from a fairly inexpensive ingredient.

Eggs are incredibly rich in protein, vitamin K2 and choline. When compared to oatmeal, eggs were found to help make you feel more full and satisfied from your meal and less likely to snack later in the day.(1) And if you're looking to achieve a weight loss goal, eggs are packed with some of the highest quality protein that's needed to help the body maintain muscle mass and boost the metabolism.

Which is why incorporating eggs on a daily basis (especially with delish recipes, like today's!) gets my Nutritionist stamp of approval.

But it's also really easy to get tired of eating boiled or scrambled eggs every single day. Which is why today I'm sharing my latest egg muffin creation ~ the Bacon and Sundried Tomato Egg Muffin!

This recipe is packed with 19 grams of protein per serving and less than 9 net grams of carbohydrates. You can also easily scale up the protein by adding in an extra egg muffin.

If your protein needs per meal is about 25 grams, have 4 egg muffins. If your protein needs per meal is about 30 grams, have 5 egg muffins.

I love pairing egg muffins with a simple salad or some roasted veggies to make it feel like a complete meal. But you can also just heat these up and eat them on the go as is.

And to top it all off, this recipe can be used with your Complete Intermittent Fasting Bundle Program as either a break-fast, lunch OR dinner option!🥳

Scroll down for the recipe!

Bacon and Sundried Tomato Egg Muffins

Serves 4 (makes 12 egg muffins, 3 per serving)

Ingredients:

4 slices bacon, diced
1/4 yellow onion, diced
1/2 cup sundried tomatoes, diced
4 cups spinach, chopped
10 eggs
1/4 cup heavy cream OR coconut milk (from a can, not a carton)
1/4 tsp. salt
cooking spray (preferably coconut or avocado oil based)

Preheat oven to 350 degrees and grease a muffin tin (with 12 muffin tin spots) evenly with cooking spray.
In a pan over medium heat, add bacon and lightly sauté until bacon is full cooked.
Add sundried tomatoes, onions and spinach and sauté for another 3-4 minutes.
While the onion mixture cooks, in a large bowl combine eggs with heavy cream/coconut milk and salt and whisk.
Fill each muffin tin with about 2 Tbsp. of the bacon mixture. Top with the egg mixture until the muffin tin is filled to about 3/4 of the way.
Bake for 20-25 minutes or until egg muffins are set and cooked all the way through.
Store in the fridge in a glass container for up to 5 days. You can also freeze egg muffins for up to 2 months.