Name: Egg and Vegetable Muffins
Prep time: 20 min
Total time: 55 min
Ingredients: Nonstick cooking spray; 0.66666668653488 cup water; 0.33333334326744 cup bulgur; 0.75 cup chopped zucchini; 0.25 cup chopped onion; 1 tablespoon olive oil; 1 small tomato, cored, seeded and chopped (1/3 cup); 2 ounces reduced-fat feta cheese, crumbled (1/2 cup); 2 cups refrigerated or frozen egg product, thawed, or 8 eggs, lightly beaten; 2 teaspoons snipped fresh oregano and/or rosemary; 0.125 teaspoon ground black pepper

Egg and Vegetable Muffins

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Bulgur adds fiber and protein to these egg muffins, made with zucchini, tomato and feta cheese.

EatingWell Test Kitchen

Updated on July 9, 2019

Prep Time:

20 mins

Additional Time:

35 mins

Total Time:

55 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Heart Healthy Low-Calorie Low Carbohydrate Diabetes Appropriate Vegetarian Low Sodium Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

Nonstick cooking spray
⅔ cup water
⅓ cup bulgur
¾ cup chopped zucchini
¼ cup chopped onion
1 tablespoon olive oil
1 small tomato, cored, seeded and chopped (1/3 cup)
2 ounces reduced-fat feta cheese, crumbled (1/2 cup)
2 cups refrigerated or frozen egg product, thawed, or 8 eggs, lightly beaten
2 teaspoons snipped fresh oregano and/or rosemary
⅛ teaspoon ground black pepper

Directions

Preheat oven to 350 degrees F. Coat twelve 2 1/2-inch muffin cups with nonstick spray; set aside. In a small saucepan combine water and bulgur. Bring to boiling; reduce heat. Simmer, covered, for 12 to 15 minutes or until bulgur is tender. Drain off any liquid.
In a large skillet cook zucchini and onion in hot oil over medium heat for 5 to 10 minutes or until just tender, stirring occasionally. Remove from the heat and stir in bulgur, tomato and cheese. Spoon mixture evenly into prepared muffin cups.
In a large bowl whisk together eggs, oregano, and pepper. Pour evenly over vegetable mixture in muffin cups.
Bake for 15 to 18 minutes or until a knife inserted in center of muffins comes out clean. Let cool in pans on a wire rack for 5 minutes. Run a thin knife around the edges of the muffins to loosen. Carefully remove muffins from the pans and serve warm.

Nutrition Facts (per serving)

117	Calories
4g	Fat
10g	Carbs
11g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 2 muffins
Calories 117
% Daily Value *
Total Carbohydrate 10g	3%
Dietary Fiber 2g	7%
Total Sugars 3g
Protein 11g	23%
Total Fat 4g	5%
Saturated Fat 1g	7%
Cholesterol 3mg	1%
Vitamin A 411IU	8%
Vitamin C 5mg	6%
Folate 21mcg	5%
Sodium 294mg	13%
Calcium 96mg	7%
Iron 2mg	11%
Magnesium 30mg	7%
Potassium 276mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.