Joy Bauer Weight Loss

RecipeBrEGGfast Protein Muffin

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Nutrition Facts
Amount per Serving
  • Calories: 90
  • Protein: 8 g
  • Total Fat: 4 g
    • Unsaturated Fat: 3 g
    • Saturated Fat: 1 g
  • Cholesterol: 100 mg
  • Total Carbohydrate: 3 g
  • Dietary Fiber: 1 g
  • Total Sugar: 2 g
    • Natural Sugar: 2 g
    • Added Sugar: 0 g
  • Sodium: 230 mg

This breakfast has it all: bacon, egg and cheese, plus my secret ingredient, cauliflower rice to sneak in some extra nutrition. Three muffins contain a whopping 24 grams of protein and less than 300 calories—what a deal! Bake a batch in advance and you’ll have delicious, easy, on-the-go breakfasts in no time.   

  • Prep time
  • Total Time
This recipe makes Makes 12 muffins. 1 serving = 1 muffin
  • 6 eggs, lighten beaten
  • 6 egg whites, lightly beaten
  • 2 cups cauliflower rice* 
  • 2 slices cooked turkey bacon, chopped into small pieces 
  • ½ cup skim milk (or 1 percent low-fat, soy milk or almond milk)
  • ½ cup shredded Mexican cheese blend, reduced fat
  • 1 teaspoon garlic powder
  • ½ teaspoon salt 
  • ¼ teaspoon pepper 

Preheat oven to 350˚.  

Mix eggs, egg whites, cauliflower rice, 1 slice of crumbled turkey bacon, milk, garlic powder, and teaspoon salt and pepper. 

 *Note: You can purchase cauliflower rice already made in the store or you can make your own using this recipe

Spray muffin tins with nonstick oil spray and pour batter evenly among 12 tins (making sure bacon bits are evenly distributed throughout each muffin). Bake for 15 minutes, then carefully take muffins out of the oven and sprinkle tops with shredded cheese and second slice of chopped bacon. Place muffins back in oven for another 10 to 15 minutes, or until cheese is melted, and bacon and eggs are cooked.

 Nutrition analysis courtesy of Genesis® R&D

Nutrition for 1 muffin