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whole 30 egg muffins

whole 30 egg muffins

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I’ve done whole 30 twice, and both times this meal was something I wanted to try. I eat breakfast at my desk at work (I hope I’m not the only person who does that…), and this seemed easy to re-heat, which makes it all the more appealing. And of course, it can be whole 30 compliant. I am not an expert in the kitchen but this recipe was easy enough for even me :)

You'll need the following items/ingredients. This is a GREAT recipe to go ahead and do on a Sunday afternoon, then put into a container to take to work or store in your fridge/freezer.

whole 30 egg muffins

makes roughly 6 servings; a muffin tray's worth (12), and I suggest a serving size of two "muffins"

  • Muffin pan
  • 4 whole eggs, 4 egg whites
  • ½ pound sausage (look for sausage with no sugar- it’s out there)
  • ½ cup chopped onion
  • 1/4 cup chopped peppers (i opted for roasted red peppers)
  • ½ cup chopped spinach or kale (i used frozen spinach)
  • 1 Teaspoon chopped garlic
  • Salt and pepper, to taste

Follow the steps below and you're all set for a few days of breakfast for 2 people!

  1. Preheat oven to 350F
  2. Lightly grease muffin cups (I used olive oil but there are other Whole 30 approved options)
  3. Heat a skillet on medium heat with a little olive oil and cook the sausage (I bought sausage in casing; simply remove the casing and crumble with wooden spoon in the skillet)
  4. I then transferred the sausage to a medium bowl and dabbed it with a towel to soak up some of the grease. I drained the skillet a bit and put it back over medium heat, then added spinach and onion until both were soft/cooked.
  5. Chop the red peppers
  6. Beat the eggs/egg whites in a separate large bowl, then add all ingredients and mix
  7. Spoon the mixture into muffin cups (filled to just below the top of each cup)
  8. Bake until knife comes out clean (~25 minutes in my oven)
  9. Pop them out easily with a butter knife, and serve for brunch or wrap up and refrigerate (keeps in fridge for up to 5 days)

For a non-whole 30 version, i would totally add some feta cheese to these!

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