Quick & Healthy… Eggcellent Muffins

IMG_1783There is a lot of misconceptions out there around eggs, so much so they made the Whole Foods 10 Most Controversial Food list! After decades of eggs being the bad guys when it came to heart disease and high cholesterol, eggs are making a comeback! Here are few facts to chew on if you are worried about eggs in your diet:


  1. One whole egg contains 185 milligrams of cholesterol (egg whites contain none). It varies from person to person how much the cholesterol in your diet can increase your blood cholesterol. Daily recommended cholesterol limit is less than 300 milligrams for people with normal LDL (bad) cholesterol levels.
  2. Total saturated fat in the diet, not dietary cholesterol, is what influences blood cholesterol levels the most.
  3. One egg has only 71 calories and 1.5 grams of saturated fat and contains 6 grams of high quality protein.
  4. Eating four egg yolks or fewer on a weekly basis hasn’t been found to increase your risk of heart disease, according to the Mayo Clinic. A great deal of nutrition experts have now determined people on a low-fat diet can eat one or two eggs a day without measurable changes in their blood cholesterol levels.
  5. Choose eggs fortified with omega-3 fatty acids, it’s an easy way to increase your intake of these polyunsaturated fatty acids in your diet.
  6. Egg have been shown to boost brain health, reduce inflammation, protect your eyes and help you lose weight.
  7. Eggs are also a good source of vitamin B12 and riboflavin and supply varying amounts of many other nutrients. The yolk contains a higher percentage of the eggs’ vitamins than the white, including all of the eggs’ vitamins A, D and E. Egg yolks are one of the few foods that naturally contain vitamin D.

So it appears the eggs may not be the devil as we originally thought.  I am not saying eat an infinite amount of eggs, but if you are worried about your cholesterol levels, looks past the eggs as the sole culprit.   I guarantee there are many other habits that need to change before you cut out eggs completely!

Eggcellent Muffins:IMG_1750

  • 9 Omega-3 whole eggs
  • 2 cups chopped peppers
  • 1/2 cup diced onions
  • 2 cups baby spinach leaves
  • 1/4 cup grated parmesan cheese
  • Olive oil spray
  • Muffin Tin

Step 1: Pre-heat the oven at 350 degrees.  Spray muffin tins with olive oil spray. Distribute the peppers, onions and baby spinach into each cup.


Step 2: Wisk  the omega-3 eggs with parmesan cheese.IMG_1757 Step 3: Place egg mixture into a measuring cup with a spout and distribute eggs evenly into all 12 cups. IMG_1761Step 4: Bake at 350 for 15 minutes. IMG_1780

Step 5:  Enjoy! Recommended serving is 2 Eggcellent muffins. The extra muffins I place into snack size bags and freeze/refrigerate to enjoy all week long. IMG_1804 (1)


My challenge for you this week is look beyond the yolk and try some yummy egg dishes for breakfast, lunch or dinner. Here are some others that might be great to try:

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