Egg Muffin (g/d) Recipe

Preheat and prep pan

Preheat the oven to 350°F (175°C). Lightly grease an 8x8-inch baking dish or line with parchment and spray with cooking spray; set aside.

Sauté aromatics and spinach: In a medium nonstick skillet over medium heat, add olive oil (or spray). Add diced onion and cook 2–3 minutes until translucent. Add minced garlic and cook 30 seconds until fragrant. Add baby spinach in batches, stirring until wilted (about 2 minutes). Remove from heat and let cool slightly.

Whisk eggs and seasoning: In a large bowl, whisk together whole eggs, liquid egg whites, low-fat milk, kosher salt, black pepper, and dried herbs until lightly blended and slightly frothy.

Combine and bake: Stir the cooked spinach/onion mixture into the egg mixture. Pour into the prepared baking dish, spreading evenly. Sprinkle 1/2 cup of the shredded reduced-fat cheddar evenly over the top (reserve remaining cheese for assembly). Bake in the preheated oven until set and just golden on top, 18–22 minutes. A toothpick inserted in center should come out mostly clean.

Cool and portion: Remove from oven and let cool 5–10 minutes. Using a round biscuit cutter or a sharp knife, cut the baked omelet into 4 rounds (about the diameter of your English muffins) or into 4 rectangular pieces to match muffin size. Keep warm.

Toast English muffins: Split the English muffins and toast lightly until golden. If desired, spread 1/2 teaspoon light mayonnaise on each toasted muffin half for moisture (optional).

Assemble muffins: Place one omelet portion on the bottom half of each toasted English muffin. Top each omelet with the remaining shredded reduced-fat cheddar (about 1/8 cup per sandwich). Place the top half of the English muffin over the cheese to make a sandwich.

Melt cheese (optional): For a warm, melded sandwich, place assembled muffins on a baking sheet and heat in a 350°F (175°C) oven for 4–6 minutes, or microwave individually for 20–30 seconds until cheese is melted and sandwich is heated through.

Serve: Serve immediately while warm. These sandwiches can be wrapped and refrigerated for up to 2 days or frozen for up to 1 month; reheat from frozen in a microwave or oven until heated through.