Delicious & Nutritious Egg Muffins Recipe for Busy Mornings (Diabetic & Acne-Friendly!)

Spinach and Mushroom Egg Muffins

Ingredients

1. 8 large eggs
2. 1 cup fresh spinach, chopped
3. 1/2 cup mushrooms, finely chopped
4. 1/4 cup red bell pepper, diced
5. 1/4 cup almond milk (unsweetened)
6. 1/2 teaspoon salt
7. 1/4 teaspoon black pepper
8. 1 tablespoon olive oil
9. 1/2 teaspoon garlic powder

Instructions:

1. Preheat your oven to 375°F (190°C) and lightly grease a 12-cup muffin tin with olive oil or use silicone muffin cups for easier removal.
2. In a large skillet over medium heat, add the olive oil, mushrooms, and red bell pepper. Sauté for 5-7 minutes until the vegetables are soft. Add the chopped spinach and cook for an additional 2 minutes until the spinach has wilted. Remove from heat and set aside to cool slightly.
3. In a large mixing bowl, whisk together the eggs, almond milk, salt, pepper, and garlic powder until well combined.
4. Stir the sautéed vegetables into the egg mixture until evenly distributed.
5. Pour the egg and vegetable mixture into the prepared muffin cups, filling each about 3/4 full.
6. Bake in the preheated oven for 20-25 minutes, or until the egg muffins are set and lightly golden on top.
7. Let the muffins cool for a few minutes before removing them from the tin. Serve warm.

Total Time: 40 minutes
Servings: 12 muffins
Kcal: Approximately 70 kcal per muffin

Benefits:

1. **Low Carbohydrate and Low Glycemic Index**: This recipe is designed with diabetes and acne in mind, focusing on low-carbohydrate and low-glycemic ingredients. Eggs, spinach, and mushrooms provide a nutrient-dense meal without significantly impacting blood sugar levels, making it an excellent choice for maintaining stable glucose levels.
2. **Rich in Antioxidants and Vitamins**: Spinach is a powerhouse of antioxidants and vitamins A, C, and K, which are beneficial for skin health and can help reduce inflammation and the likelihood of acne breakouts. The antioxidants also play a role in managing oxidative stress, which is crucial for individuals with diabetes.
3. **Healthy Fats and Protein**: Eggs are a great source of high-quality protein and healthy fats, particularly omega-3 fatty acids, which are known for their anti-inflammatory properties. This combination is essential for stabilizing blood sugar levels and supporting skin structure, reducing the risk of acne.
4. **Dairy-Free**: By using almond milk instead of traditional dairy products, this recipe avoids potential acne triggers found in dairy while still providing a creamy texture to the egg muffins.
5. **No Added Sugars or Processed Ingredients**: This recipe is free from added sugars and processed ingredients, aligning with dietary recommendations for both diabetes and acne management. It focuses on whole, unprocessed foods to minimize blood sugar spikes and reduce the risk of acne flare-ups.

NOTE: As everyone is different all dietary changes should be made in consultation with a professional.