Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Mini Egg Muffins with Turkey Bacon

MAKES 24 MINI MUFFINS / PREP: 15 MINUTES / COOK: 25 MINUTES / TOTAL: 40 MINUTES

Love a grab-and-go breakfast but prefer something besides the fast-food drive-through? These mini egg muffins with savory turkey bacon leave you satisfied, but with much less fat and sodium. The best part is that you can make a batch and toss them in the freezer to eat throughout the week or month. Add variations such as spinach, mushrooms, chopped bell peppers, onions, or other favorite omelet ingredients.

Nonstick cooking spray

12 slices cooked turkey bacon, each slice quartered

12 large eggs

¾ cup low-fat milk

½ teaspoon dried oregano

½ teaspoon dried basil

¼ teaspoon freshly ground black pepper

¼ teaspoon garlic powder

1 cup shredded Swiss or Monterey Jack cheese, divided

1 Preheat the oven to 350°F. Spray a 24-cup mini muffin tin with cooking spray.

2 Place 2 turkey bacon pieces in the bottom of each muffin cup.

3 In a large bowl, whisk together the eggs, milk, oregano, basil, pepper, and garlic powder. Mix in ¾ cup of cheese.

4 Fill each muffin cup three-quarters full with the egg mixture. Sprinkle the remaining ¼ cup of cheese on top of the muffins.

5 Bake for 20 to 25 minutes, or until the eggs are set. Let the muffins cool for about 2 minutes before serving.

6 Refrigerate for up to 1 week or freeze for up to 1 month.

Did you know? Eggs get a bad rap for the high dietary cholesterol content in the yolk. Eating eggs as a part of a balanced diet rich in fiber and low in saturated fat has not been shown to impact blood cholesterol levels. Bottom line: Enjoy your eggs guilt free and limit other foods high in saturated fats to keep a heart-healthy diet.

Per Serving (2 mini egg muffins) : Calories: 153 Total fat: 8g Sodium: 232mg Total carbs: 8g Sugar: 1g Fiber: 1g Protein: 13g

Post-Op Servings

image 2 mini egg muffins