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Labette Health

Salmon and veggie egg muffins

Makes 3 servings.


Nonstick cooking spray

2 teaspoons extra-virgin olive oil

1/2 red bell pepper, cut into 1/2-inch dice

2 cups baby spinach, roughly chopped and packed

2 green onions, trimmed, sliced and chopped

5 large eggs

One 2.6-ounce pouch wild-caught pink salmon in extra-virgin olive oil, flaked*

1/2 cup shredded reduced-fat cheddar cheese

1/4 cup fresh basil, finely chopped

Kosher salt and black pepper, to taste

100% whole-grain bread, toasted

*May substitute one 2.6-ounce pouch tuna or half a can of tuna packed in water or oil.


  • Preheat oven to 350 degrees. Lightly coat 6-cup muffin pan with nonstick cooking spray and set aside.
  • Heat oil in nonstick skillet over medium-high heat. Add peppers and cook, stirring frequently, until tender, 5 minutes. (Adjust heat to medium if peppers begin to burn.) Add spinach and onions and cook, stirring frequently, until wilted, 2 minutes. Set aside to cool slightly.
  • Crack eggs into large bowl. Whisk until well combined. Stir in salmon, cheese, basil, cooked vegetables, and salt and pepper until combined. Use a 1/3 cup measuring cup to divide mixture evenly into prepared muffin cups. Bake until eggs are set, about 18 minutes.
  • Serve with 1 slice toast with topping of your choice and fruit or vegetable salad on the side.

Optional spreads for toast include smashed avocado, olive oil, nut butter, hummus and butter substitute.

Nutrition information

Serving size: 2 egg muffins. Amount per serving: 280 calories, 325mg cholesterol, 8g carbohydrates, 22g protein, 2g dietary fiber, 350mg sodium.

American Institute for Cancer Research

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