Healthy Breakfast Muffins from Kylie Delfino

Check out this easy yet delicious recipe from The Nourished Self’s Kylie Delfino…

Egg and vegetable muffins

  • 1 tbsp. olive oil
  • 1 large sweet onion, finely chopped
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 tsp of dry mixed herbs or 1 tbsp of fresh herbs (any herbs you like)
  • 12 large eggs, whisked
  • 1/2 tsp black pepper
  • 1/4 tsp sea salt

Preheat oven to 350 degrees. Sauté onions in olive oil over medium-high heat for 2-3 minutes. Add peppers, and continue cooking for another 2-3 minutes.

While peppers are cooking, whisk the eggs in a large bowl. Once onions/peppers are cooked, remove from heat and let them cool for a few minutes. Combine with the egg mixture, stir well, and add the salt and cracked pepper.

Coat a large muffin pan with oil. Using a ¼ cup measuring cup, fill each muffin cup.  Place in oven for 10-15 minutes.  Remove them once the tops get high, fluffy, and golden brown.

Interesting facts/Nutritional Benefits of Eggs

One egg contains 6 grams of high-quality protein and all nine essential amino acids. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneration because of the carotenoid content in eggs, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources. Eggs are a good source of choline. One egg yolk has about 300 micrograms of choline, an important nutrient that helps regulate the brain, nervous system and cardiovascular system. Eggs are one of the only foods that contain naturally occurring vitamin D. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals.

So wake up a few minutes earlier and you can make these for yourself to eat at breakfast or even make a few extra and have them as a snack later on.

Congrats again to all those who took part in the Army Run yesterday.  It is definitely one of my favourite half marathon races.  Such a beautiful time of year to run, a fun route and an awesome crowd cheering us on!! I am proud of all my clients, friends and my sister who finished their first or best half marathon races!!!
Les 🙂

2 thoughts on “Healthy Breakfast Muffins from Kylie Delfino

  1. Shannon says:

    Hey Les!

    I’ve been making egg muffins like these for a while now! I got a recipe almost the same from my boyfriend’s mom and I make a couple dozen at a time, and freeze them and take them out as I need them. For someone who’s as busy and on the go as me, its a quick easy way to make sure I get part of the breakfast nutrition I need! 2 of those and a smoothie make for a great start to my day 🙂

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