Healthy On-the-Go Cheesy Sausage Egg Muffins

Healthy On-the-Go Cheesy Sausage Egg Muffins

Prep Time: 20 minutes
Total Time: 45 minutes
Servings: 12 delicious egg muffins

Sometimes you want a hearty breakfast that you can eat on the go or throw in your bag to take to school or work. Usually the most portable of breakfast ideas are carb and sugar loaded. These tasty breakfast egg muffins are a great alternative and can be made in advance! You decide what meat, cheese and vegetables you want to put in it, making the combination possibilities endless. And since you make a bunch in advance you have ready to go breakfast options all week.

Melt In Your Mouth Banana Chocolate Muffins

Melt in your mouth Banana and Chocolate Muffins that are yummy AND healthier than some other recipes I've come across. Try for yourself. You'll see...  ;-)

My 2 year old nephew stayed over last night and this morning as I was scrolling through my Facebook feed, I came across a recipe for Banana Bread Brownies. I love banana bread, but didn't want all that sugar and processed ingredients. Plus, that recipe had lots of sugary frosting on top. I found by putting chocolate chips in a baking recipe, it adds enough "sweet" that frosting isn't needed.

BBQ Turkey & Sweet Potato Muffins, aka "Meatloaf Cupcakes"

BBQ Turkey & Sweet Potato Muffins
aka "Meatloaf Cupcakes" according to my nephews

Author: Andrea

Prep Time: 15 mins
Cook Time: 40 minutes
Servings:  4-6

Single Serving Blueberry Muffin

Single Serving Blueberry Muffin

Ingredients

3 tbsp spelt flour (30g) (or ww pastry, white, or Bob’s gluten-free)
1/4 tsp baking powder
heaping 1/16 tsp salt
1-2 tbsp blueberries (fresh or frozen)
1/2 tsp vanilla extract
1 tbsp coconut or veg oil (You can use applesauce if you don't mind the taste of fat-free baked goods)
1 tbsp plus 1 tsp milk of choice (Use less if using liquid sweetener)
pinch uncut stevia OR 1 tbsp sugar or liquid sweetener


Instructions

Preheat your oven to 330 degrees. (Or continue reading for microwave option.) Mix dry ingredients, then add wet. Mix until just combined (don’t overmix), and bake for 17 minutes or so. Baking time will vary, depending on the flour and oil/applesauce you use. If you don’t want to heat your oven for just one muffin, you can make this in the microwave! Just grease/spray a little dish, pour batter in, heat for 90-ish seconds, and enjoy!

See the single-lady post for Single Serving Blueberry Muffin Nutrition Facts

Caprese Stacks

Caprese Stacks

Choose beautiful, ripe tomatoes and fragrant, fresh basil for this satisfying snack. These also make a nice lunch when accompanied with a bowl of soup.

SERVINGS: 2

2 light (100-calorie) English muffins, split
1 medium tomato, cut into 8 thin slices
4 tsp sun-dried tomato bruschetta spread
4 slices (1 ounce each) fresh mozzarella cheese
¼ c fresh basil

1. PREHEAT the broiler. Toast the English muffins until lightly browned and quite crispy.
2. PUT the toasted muffin halves on a baking sheet. Place 2 slices of tomato on each. Top each with one teaspoon of the bruschetta spread and one slice of cheese.
3. BROIL the muffins for 3 to 5 minutes, or until the cheese is melted and starting to bubble. Garnish each muffin stack with fresh basil. Serve hot.

NUTRITION (per serving) (1 serving = 2 stacks) 280 cal, 15 g total fat, 8 g sat fat, 420 mg sodium, 27 g carb, 9 g fiber, 17 g pro, 40% calcium

Recipe from 400-Calorie Fix Cookbook by Liz Vaccariello with Mindy Mermann, RD, (published by Rodale, which publishes Prevention).

Carrot Muffins

Carrot Muffins

If you’re looking for some wheat-free options when it comes to snacks, these muffins work great. The carrots provide beta-carotene, and the flaxseeds offer up a near-zero carbohydrate source of fiber. The pecans give the muffins some crunch, while the spices and orange peel add zing. 

SERVINGS: 12

1½ c almond meal/flour
1 c chopped pecans
½ c ground golden flaxseeds
2 tsp ground cinnamon
1 ½ tsp baking powder
1 tsp baking soda
1 tsp ground nutmeg
½ tsp ground cloves
½ tsp sea salt
1 c shredded carrots
2 Tbsp orange peel
½ c raisins (optional)
2 eggs, separated
½ c xylitol or ¼ tsp liquid stevia or to desired sweetness
½ c sour cream or coconut milk
¼ c coconut oil, extra-light olive oil, or butter, melted
½ c applesauce
¼ tsp cream of tartar

1. PREHEAT the oven to 350°F. Place paper liners in a 12-cup muffin pan or grease the cups.

2. STIR together the almond meal/flour, pecans, flaxseeds, cinnamon, baking powder, baking soda, nutmeg, cloves, and salt in a large bowl. Stir in the carrots, orange peel, and raisins (if using).

3. WHISK together the egg yolks, xylitol or stevia, sour cream or coconut milk, oil or butter, and applesauce in a medium bowl.

4. BEAT the egg whites and cream of tartar with an electric mixer in a large bowl until stiff peaks form. Gently fold the beaten whites into the egg yolk mixture until combined. Fold egg mixture into the flour mixture until well combined.

5. DIVIDE the batter among the muffin cups, filling each about half full. Bake for 40 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Cool in the pan on a rack for 5 minutes. Remove from the pan and cool completely on the rack.

NUTRITION (per muffin) 248 cal, 6 g pro, 9 g carb, 22 g total fat, 6 g sat fat, 5 g fiber, 255 mg sodium

Recipe from Wheat Belly Cookbook by William Davis, MD, (published by Rodale, which publishes Prevention).