Western Omelet Egg Muffins


A Mini Western Omelet in Every Egg Muffin Bite!


I'm a little bit obsessed with egg muffins - partly because they're such a simple #mealprep staple and partly because they're so delicious! I've been playing around with different mix-ins and these Western Omelet style egg muffins are one of my new favorites! I've been loving this Canadian bacon from a local farm near me and I knew that it would be delicious in an egg muffin, so I couldn't wait to try it. These egg muffins are so great for a grab-and-go option on a busy morning and they're also perfect for entertaining, especially if you're hosting a brunch. They are naturally gluten free for those who need it* and I included a few simple swaps below if you need to make these muffins suitable for a low FODMAP diet. Also, if you've completed the reintroduction phase of the low FODMAP diet, you may find that you tolerate the foods included in the portions below and you may not need to modify the recipe. I hope you love these little egg muffins as much as we do in our house!



Prep Time: 10 minutes

Cook Time: 25 minutes* (*oven times will vary)

Equipment needed: Muffin Tin (I used a 12-muffin tin and one 6- muffin tin, as this recipe will yield about 18 egg muffins)


Ingredients (yields 9 servings or 18 egg muffins):

12 large eggs, raw

3/4 C cottage cheese*

1 small green bell pepper, chopped* (about 3/4 C chopped)

1/2 small onion, chopped* (about 3/4 C chopped)

1 C chopped Canadian bacon or ham* (about 6 oz)

1/2 C cheddar cheese, chopped or shredded

1/4 tsp ground black pepper

1/4 tsp salt

Nonstick cooking spray


* To make this recipe suitable for a low FODMAP diet: Use lactose-free cottage cheese (such as Green Valley Organic Creamery) , swap the green bell pepper for red bell pepper and swap the onion for the green parts of scallions (you can use about 1/2 C instead of the 3/4 C used for onion) - if making all of these swaps, increase lactose-free cottage cheese to 1 C so you get about 18 egg muffins, as the scallions will affect the volume of the egg batter. Ham and Canadian bacon can be low FODMAP if not made with high FODMAP ingredients, so read labels carefully and work with your dietitian if you need help finding suitable brands, as processing will vary with different brands.


** I recommend choosing certified gluten free items for all ingredients if all possible sources of cross-contact need to avoided, such as in the case of celiac disease. Note that deli meat and other meat products are not always gluten free, so read labels carefully.


Directions:

  1. Preheat oven to 350 degrees Fahrenheit. Spray muffin tin generously with nonstick spray.

  2. Crack eggs into a large mixing bowl. Add salt and pepper and whisk together until the yolks and the whites are mixed well.

  3. Add cottage cheese, veggies (onion and bell pepper), chopped Canadian bacon or ham and cheddar cheese and whisk again.

  4. Using a spoon, transfer egg mixture to muffin tin, filling each muffin tin about 3/4 full or just under the brim.

  5. Bake in oven for about 25 minutes or until cooked through. Allow egg muffins to rest and cool for about 5-10 minutes before eating them and allow them to cool completely before storing in the fridge or freezer. You can defrost these overnight by thawing in the fridge and reheating in the microwave for about 20-30 seconds, or you can simply microwave from frozen for a bit longer, until heated throughout. Enjoy!

Nutritional Analysis Per Serving (1 serving = 2 egg muffins)

Calories 169 calories, Total Fat 10 g, Saturated Fat 4 g, Cholesterol 270 mg, Carbohydrates 3 g, Fiber 0 g, Protein 16 g, Sodium 436 mg, Calcium 99 mg


*Analysis uses 4% milk-fat cottage cheese (not reduced fat or reduced sodium) and traditional feta cheese. Choosing reduced fat or reduced salt versions and different brands will alter the nutrient analysis of this food. This analysis is solely provided as an estimate.


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