We get countless requests to show our readers how to eat healthy while on a budget. Most people don’t even think it is possible. Their are endless healthy recipes that are affordable and we are going to provide you a new one each week. We will rotate breakfast, entrees, sides, snacks and desserts to show you just how simple it can be for you.
If you do eat egg whites they are a great low-fat source of protein that come in at a very affordable price. We love breakfast anytime so this can be made for any meal. We picked up a pack of Large organic, vegetarian fed, hormone free eggs. The eggs were $2.79 for 12 which comes out to .23 cents per egg.
If you are an on the go person and rarely find time for yourself then this recipe may be just what you need to jump start your lifestyle towards a healthier and happier you. This meal is fast, transportable, super healthy and affordable.
Organic Tomato Egg White Muffins w/Onions, peppers and Jalapenos
Time: 10 Minutes
Servings: 6 Egg Muffins = .47 cents each
7 Item Recipe
Low-Fat/ High Protein
6 Egg Whites, Large, Organic, free-range, vegetarian fed, without hormones ($1.39)
1/4 Cup Organic Bell Pepper, chopped (.21 cents)
1/4 Cup Organic Onion, chopped (.23 cents)
1/3 Organic Jalapeno, chopped fine – optional for a spicy kick (.18 cents)
1 Medium Organic Tomato, sliced into 6 pieces (.48 cents)
1 Teaspoon Organic Coconut Oil (.26 cents)
Sea Salt & Pepper to taste (.10 cents)
Preheat oven to 350 degrees. Get your muffin tin out and spray it with non stick cooking spray. We prefer the organic olive oil spray. Next take out your eggs and veggies. You can chop the veggies ahead of time if you are on a tight schedule. You can also bake these the night before and warm them up for breakfast. In a bowl take your egg whites, coconut oil, sea salt and pepper and whisk until mixed well.
Next get your muffin tin and fill it with the onion, bell pepper, and jalapenos evenly distributing in each muffin cup.
Next slice up your tomatoes and set aside. Then fill each cup with egg mixture distributing evenly. We like to make a dozen of these but of course you can reduce the recipe if you are a smaller household or you can increase it depending on how many you want to make. Once the egg mixture is filled top each muffin cup with a tomato slice on top. You can top the muffins with Parmesan cheese or nutritional yeast if desired.
Cook on 350 for 5-7 minutes watching the oven. Some ovens cook faster or slower, you also have to keep in mind some eggs are bigger or smaller so if the cups are less filled they will take less time and more filled a bit more. You will need to monitor your cook time the first time you make these to get them just right. You will know they are done when the egg firms up and a golden hue appears. When they are done pull them out allow to cool for 1-2 minutes then remove them from the tin. They are the perfect size to grab and go.
Cost & Affordability
This meal comes in at .47 cents each for these delicious organic egg white muffins. If you make 6 muffins you are looking at a total cost of $2.85 for 6 muffins. If you make a dozen you are looking at a total of $5.70 for the entire family. If you are looking to keep your food costs down these can be made for any meal including dinner. If you are hungrier you can pair it with some fresh potatoes or quinoa to make an even heartier meal.
We love to experiment with this one and typically use what we have on hand which changes it up and makes them new and exciting each time. You can add cooked quinoa, brown rice, or potato for a heartier more dense muffin, or any other veggies that you like. We have had great yummy success with broccoli, zucchini, yellow squash and more. We also love adding fresh salsa or topping it with fresh salsa. The options are endless. We find the onions really lend to a flavorful egg white muffin so we do keep that constant. Get creative and pop your favorite ingredients in or what you have on hand and you too will see just how easy and delicious it can be when you have a plan.
Have a GREAT day Lovely Readers!