Veggie & Egg Breakfast Muffins

Ingredients

• 8 large (400g) eggs
• 1/4 cup (60g) unsweetened oat milk (or low-fat milk)
• 1 cup (30g) chopped fresh spinach
• 1/2 cup (75g) diced bell pepper
• 1/4 cup (40g) diced onion
• 1/2 cup (55g) shredded reduced-fat cheddar cheese
• 4 oz (113g) cooked turkey sausage or diced ham, optional
• 1/2 tsp (1.5g) garlic powder
• Salt and pepper, to taste
• Olive oil spray, for the pan

Instructions

1. Preheat oven to 350°F. Lightly coat a 12-cup muffin tin with olive oil spray.
2. In a large bowl, whisk the eggs with the oat milk, garlic powder, salt, and pepper.
3. Divide the spinach, bell pepper, onion, cheese, and turkey sausage (if using) evenly among the muffin cups.
4. Pour the egg mixture over the vegetables, filling each cup about 3/4 full.
5. Bake for 20-25 minutes, until the eggs are set and a knife inserted in the center comes out clean.
6. Let cool for 5 minutes before removing from the tin. Store in an airtight container in the fridge for up to 4 days, or freeze for up to 2 months.

Notes

• Why it’s diabetes-friendly: These muffins are almost entirely protein and non-starchy vegetables, with very little carbohydrate, so they have minimal impact on post-meal blood sugar — a pattern the American Diabetes Association recommends for breakfast to avoid morning glucose spikes.
• Serving size is 2 muffins. Pair with a small serving of berries if you’d like a little extra fiber and natural sweetness.