Green Chile Egg Muffins + Green Chile Garbanzo Flour Muffin Version (egg, soy, dairy, corn, gluten free)

An easy savory breakfast to prep is always something I love! And green chilies. Eggs have had some hype over the last few years and there is debate over whether they are something healthy to eat or not. Let me take a minute to talk about them and why you might not need to be so afraid to have them.

Photo by Alison Marras on Unsplash

Eggs have gotten a long and bad reputation for being bad for your cholesterol levels. True, eggs are high in cholesterol and there is no nutritional need to ingest cholesterol since our body, mainly the liver, makes it for us. However, eggs or other foods high in cholesterol are not necessarily the culprit when it comes to high cholesterol. Here is a peer reviewed study of egg consumption and the risk of increasing high cholesterol and stroke risk. They found there was no real evidence that eating high cholesterol foods, like eggs, resulted in high blood cholesterol or a greater stroke risk.

That being said, here are some tips on how to lower cholesterol which includes decreasing weight (even 5 lbs.), eating high fiber foods, and eating less saturated fats.

So now that we know eggs aren’t as bad as they might have seemed before, let’s look at the Green Chile Muffin recipe and nutrition!

Green Chile Egg Muffins

• Servings: 6 Servings/Muffins
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Ingredients

• 6 eggs
• 1/2 4oz can of chopped green chilies
• 1/2 cup minced green onion
• 1/2 tsp chili powder
• 1/2 tsp ground cumin
• Salt and Pepper
• 1/2 c grated sharp cheddar cheese

Directions

1. Preheat the oven to 375 degrees F.
2. Take a medium muffin tin and if not using liners or it’s not a non-stick tin, coat the insides with oil. I used a small amount of coconut oil.
3. Put about 1 teaspoon of green chilies in the bottom of each of the 6 muffin molds, and about 1 tablespoon of the green chilies.
4. In a medium bowl whisk together the eggs, chili powder, cumin, salt and pepper until mixed together. Pour into the muffin molds until almost fill. Start with 3/4 of the way full and fill with what may be left.
5. Cook for about 15 minutes. Top with cheese and cook for another 3-5 minutes
6. Let rest for a few minutes before trying to move the egg muffins out of the tin.

To store, place in the fridge for about 3-4 days. For a more balanced breakfast, have 1-2 egg muffins with 1/2 cup of fruit.

Nutritional Information

1 Egg Muffin = 192 calories | 12.7 g total fat | 1.72 polyunsaturated fat | 5.37 monounsaturated fat | 3.89 saturated fat | 0 g trans fats | 626 mg cholesterol | 8.27 g carbohydrates | 3.5 g fiber | 2.92 g sugar | 12.89 g protein

Now that we have the egg version, and after all this is Food Allergy Awareness Month/Week, here is an egg/soy/gluten/corn/dairy free version for a savory Green Chile Breakfast Muffin.

Tip: You might want to eat this with some green salsa since the garbanzo flour can make it dry.

Green Chile Garbanzo Flour Breakfast Muffins

Ingredients

• 1 1/3 cup garbanzo bean flour
• 1 1/3 cup unsweetened, plain plant based milk
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp chili powder
• 1 tsp ground cumin
• 1/2 4oz can chopped green chilies
• 1/2 c minced green onion
• Salt and Pepper
• Optional: 1/2 cup plant based cheddar shreds

Directions

1. Pre-heat oven to 375 degrees F.
2. Take a medium muffin tin and if not using liners or it’s not a non-stick tin, coat the insides with oil. I used a small amount of coconut oil.
3. In a medium-large bowl whisk together all ingredients, except for the plant based cheddar shreds if you are using, until smooth.
4. Pour mixture into the muffin tin. It will not rise very much so fill them to the top.
5. Cook for 18 minutes. Top with the plant based cheddar shreds if using, and cook for 5 more minutes. 23 minutes total.
6. Let cool for a few minutes before moving them from the muffin tin.

For a more balanced meal, have with a 1/2 cup of fresh fruit.
If the muffins seem a little too dry, have a small amount of salsa to eat with it.

Nutritional Information

1 Garbanzo Flour Muffin = 170 calories | 6.46 g total fat | 2.5 g polyunsaturated fat | 2.3 g monounsaturated fat | 0.9 g saturated fat | 0 g trans fats | 0 mg cholesterol | 21.5 g carbohydrates | 6.1 g fiber | 3 g sugar | 8.72 g protein