Bacon & Cheese Egg Muffins

These breakfast muffins are so delicious and super easy. I was actually surprised at how good they were. Just refrigerate these, pop them in the microwave and you are good to go. Or if you are looking for a way to change up breakfast meals from your regular yogurt and berries or scrambled eggs (at least that’s what I always eat), this recipe is perfect for you. Plus, they are actually really filling, I could only eat two at a time.

I want to also address the negative stigma that has been placed on bacon and why you should NOT be afraid of it. The media has told us that bacon is unhealthy because of its high levels of saturated fat, sodium and nitrates. As I img_9407have discussed in my previous posts, saturated fat is good for you! It is polyunsaturated and trans fats that you need to steer clear from. As for the high levels of sodium, it is recommended for those who follow a ketogenic diet, to have an increased sodium intake. When you eliminate processed foods from your diet and decrease your daily intake of carbs, your sodium levels drop. Take it from me, you do not want to have low sodium levels. When sweating, your body’s sodium levels and electrolytes decrease, mix that with the hot Florida sun and volleyball, and you are not feeling too hot.

As for the amounts of nitrates in bacon, you can simply counteract its negative effects by consuming more antioxidants. To effectively avoid nitrates you would also have to cut down on vegetables, but as long as your diet is rich with antioxidants, do not stress over nitrates. This does not mean you should eat bacon all day, every day, but consumed in moderation it is just fine. Here is a list of some foods that are loaded with antioxidants:

  • Berries (blueberries, strawberries, blackberries, raspberries, cherries, etc.)
  • Green tea, black tea and coffee, cocoa powder, red wine
  • Tomatoes, red bell peppers, eggplants (most antioxidants are in the peel)
  • Eggs (See perfect! You are already eating eggs in this meal)
  • Artichoke, garlic and onion, sauerkraut
  • Broccoli, brussel sprouts and kale
  • Watercress and spinach
  • Pecan nuts
  • Spices such as cinnamon, vanilla beans and ginger root

Bacon and Cheese Egg Muffins

What you’ll need:

  • 5 eggs (preferably organic or cage-free)
  • 1 cup of shredded cheddar cheese
  • 6 slices of bacon
  • 6 cup muffin tray
  • Pam/something to grease the muffin tray, butter works too

Directions

  1. Preheat oven to 375 F
  2. Spray muffin tray cups with pam (tip: spray over the sink to minimize mess)
  3. Shred 1 cup of cheddar cheese or use pre-shredded cheese in a bag
  4. img_9405Mix 5 eggs and ¾ cup of cheese in mixing bowl
  5. Add salt and pepper to taste
  6. Line the edge of the muffin cups with bacon slices. When the bacon overlaps, lay the excess bacon on the bottom of each cup
  7. Use a ladle or large spoon to place egg and cheese mixture into each muffin cup. Try to make it as even as possible
  8. Sprinkle what you have left of your cheese on top each muffin cup
  9. Bake 15-18 minutes

Let me know if you liked this recipe or if there are any other topics you would like me to discuss!

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