For our Sports Nutrition “Training Table” recipe contest in BMS 430, we chose our winner….Shannon Myer, dietetics major, and MSU swimmer.  Shannon’s recipe was a favorite among students.  This easy-to-prepare “muffin” is high in protein and can be made ahead of time.  Many of the athletes I work with, struggle to eat breakfast and this is an excellent option, particularly when paired with a carbohydrate such as whole wheat toast.  Feel free to adapt the veggies to your liking.

Egg Muffins

Ingredients:
1 T. extra virgin olive oil
1/4 cup onion, finely diced
2 cups fresh spinach
1 cup red bell pepper
1 garlic clove, minced
6 eggs
3/4 cup reduced fat cheddar cheese, shredded
1 T. skim milk
1/2 t. salt (or to taste)
1/2 t. pepper (or to taste)

Directions:
Preheat oven to 350 degrees. In a sauté pan, heat olive oil. Add onion and cook for about 2 minutes. Add spinach and pepper; cook about 2-3 more minutes. Add the minced garlic and cook for 30 seconds. Sprinkle with a little salt and pepper. Remove from the heat. In a bowl, whisk together the eggs, milk, and the cheese. Season with the salt and pepper. Add the spinach mixture and and stir until well-combined. Spray a muffin tin with non-stick spray. Evenly distribute the egg mixture amongst each muffin tin. If using a 12-cavity tin, fill the empty cavities about a 1/4 of the way with water. Bake for about 20 minutes or until the muffins have turned a light golden brown around the edges. Store leftover muffins in the fridge in an airtight container. To reheat, microwave for about 20-30 seconds.

Makes 6 servings, 2 muffins per serving

Nutrition Information per serving (2 muffins):
140.8 calories, 10.9 g fat, 1.1 g carbohydrate, 0.2 g fiber, 10.8 g protein