Looking for protein meals fpr you diet Here are 8 Healthy Egg Recipes For Weight Loss including breakfast ideas and easy recipes. 

1 Eggs with chickpeas recipe 300 calories (1 serving) 

Ingredients 

• 1/4 medium red onion 
• 1 tsp olive oil 
• 1 garlic 
• 3 oz tomato sauce 
• 2 oz chickpeas 
• 1/4 tsp dried oregano salt and black pepper 
• 1/4 tsp red pepper flakes 
• 3 oz spinach 
• 2eggs 
• 1/2 tbsp permasan cheese 
• 1 tsp parsley 

Preparation 

Heat the olive oil in a large skillet over medium-high. Add the onion and garlic and cook, stirring often, about 3 minutes. Stir in the chickpeas, tomato sauce, oregano, salt, and red pepper flakes. Bring to a simmer and let cook until slightly thickened, about 3 minutes. Stir in the spinach, letting it wilt. With the back of a spoon, make 4 indentations in the sauce. Crack oneegg inside of each, then sprinkle the Parmesan cheese over the whole dish. 

Cover and cook until theegg whites are set but the yolks are still soft, 10 to 12 minutes. 

2 spinach & mozzarellaegg 280 calories (4 serving) 

Ingredients 

• 1 medium green onion 
• 1 tsp olive oil 
• 3 oz spinach 
• 1 oz mozzarella 
• 1egg + 3egg whites 
• salt and black pepper 

Preparation 

Preheat oven to 375F/190C. Heat the oil in a large frying pan, add spinach , and stir until wilted and transfer to the casserole dish, spreading it around so all the bottom of the dish is covered. Layer the grated cheese and sliced onions on top of the spinach. Beat the eggs with Spike Seasoning and salt and pepper to taste. Pour the egg mixture over the spinach/cheese combination, and then use a fork to gently “stir” so the spinach, and cheese are evenly combined. 

Bake about 35 minutes. 

3 garden frittata 230 calories (1 serving) 

Ingredients 

• 1 medium green onion 
• 1 small zucchini 
• 1 tsp olive oil 
• 1egg + 2eggs whites salt and black pepper 
• 4 slices tomato 
• 1/2 tbsp cheddar cheese 

Preparation In a large bowl, whiskeggs, egg whites, salt and pepper. In a medium skillet coated with spray, heat oil over medium-high heat. Add zucchini and green onions; cook and stir 2 minutes. Reduce heat to medium-low. Pour in mixture. Cook, covered, 4-7 minutes 

Uncover; top with tomatoes and remaining cheese and cover 2-3 minutes or until are completely set. 

4 Easy eggs stuffed peppers 230 calories (1 serving) 

Ingredients 

• 1 medium red bell pepper 
• 2eggs 
• 1/2 tbsp cheddar cheese 

Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with foil or parchment paper and grease lightly. 

Bake peppers for 15-20 minutes, until softened. 

Crack anegg on top, then sprinkle lightly with sea salt and black pepper. Bake for 15-20 minutes, untilegg whites are set. top with cheddar cheese ************** 

5 lemon blueberry pancakes 410 calories (1 serving) 

Ingredients 

• 1/2 cup old fashioned oats, grounded 
• 3 egg whites 
• 2 oz cottage cheese 
• 1 scoop vanilla protein powder 
• 2 tbsp lemon juice 
• 1/4 tsp lemon zest 
• 1/4 cup water 
• 1 tbsp plain greek yogurt 
• 1 tsp lemon juice 
• 1 tsp honey 
• 8 blueberries 

Preparation 

Combine the oats, eggwhites, cottage cheese, vanilla powder, lemon juice, 1/4 tsp. lemon zest, and water in a blender. Blend until the mixture is smooth. 

Pour 1/4 cup of the pancake mixture into the center of the pan. Allow to cook for 2-4 minutes, or until the edges start to harden and a spatula can easily slide underneath the pancake. 

Flip over and cook an additional 2-4 minutes, or until the batter is cooked through. Repeat with remaining pancakes. 

For topping, combine the yogurt, honey, lemon juice, in a small mixing bowl. Top yogurt over the pancakes along with a few fresh blueberries. 

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6 Chicken salad 320 calories (1 serving) 

Ingredients 

• 5 grape tomatoes 
• 3 leaves lettuce 
• 1 hard boiledegg 
• 4 oz boiled chicken breast, shredded 
• 1 tsp olive oil 
• 1 tsp white vinegar salt and black pepper 
• 1 oz avocado 

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 7 Quick omelet rollups 260 calories (1 serving) 

Ingredients 

• 1 tsp olive oil 
• 1egg 
• 1egg white 
• 1 tbsp milk salt and black pepper 
• 1 whole wheat tortilla 
• 1/2 oz babay spinach 
• 1 tbsp cheddar cheese 

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8 delicious egg breakfast muffins 70 calories (6 serving) 

Ingredients 

• 1 ozspinach 
• 1/2 medium red bell pepper 
• 1/2 medium yellow bell pepper 
• 6 cherry tomatoes 
• 3eggs + 2 whites salt and black pepper 
• 1/4 tsp oregano
• 1/2 oz feta cheese 

Preparation 

Preheat the oven to 350 F . Lightly coat 6-cup muffin tin with nonstick spray. Divide the spinach, red bell pepper, green bell pepper, and tomatoes among the cups. 

Whisk together the whites, salt, pepper and oregano. Fill each muffin cup with the mixture. Sprinkle the feta over the tops of the cups. 

Bake for 25 to 30 minutes (cooking time may vary) I hope you like all these healthy recipes ♡

5 Healthy Breakfast Smoothies -- 1 For Each Day Of The Week 

Monday -- Yellow Smoothie 

• ½ cup pineapple juice 
• ½ cup Greek yogurt 
• ½ cup frozen pineapple, diced 
• ½ cup frozen mango 
• 1 banana, chopped 
• 1 tsp grated ginger

Tuesday -- Orange Smoothie 

• ¼ cup orange juice 
• ½ cup vanilla Greek yogurt 
• 1 small orange, peeled and frozen 
• ½ peach, peeled and diced 
• 1 carrot, grated 

Wednesday -- Red Smoothie 

• ¼ cup almond milk 
• ½ cup Greek yogurt 
• ½ cup frozen raspberries 
• ½ cup frozen strawberries 
• ½ cup frozen watermelon 

Thursday -- Purple Smoothie

•  ½ cup pomegranate juice 
• ½ vanilla Greek yogurt 
• ½ cup frozen blackberries 
• ½ cup frozen blueberries 
• ¼ cup cherries, pitted 

Friday -- Green Smoothie 

• ½ cup orange juice 
• ½ vanilla Greek yogurt 
• ½ avocado, peeled 
• 2 kiwis, peeled 
• 1 handful of baby spinach 

Add liquid to the blender first. 

Add remaining ingredients. 

Blend well. 

Store in the refrigerator for up to three days. 

Enjoy!

3 Ingredient Pancakes

These healthy pancakes are perfect for breakfast, have no flour and no added sugar.

This is why you'll love these oatmeal pancakes: 

• They're made with only 3 ingredients! 
• They're so easy and so quick to make! 
• They're perfect for breakfast! 
• You can enjoy these with any toppings you like!

Ingredients

BANANA PANCAKES

• 1 medium banana (120g)
• 1 egg
• 1/3 cup + 1 tbsp ground oats or oat flour (40g)
• *optional: 1/2 tsp baking powder

PUMPKIN PANCAKES

• 1/2 cup unsweetened pumpkin puree (120g)
  
• 1 egg
• 1/3 cup + 1 tbsp ground oats or oat flour (40g)
• *optional: 1/2 tsp baking powder

APPLESAUCE PANCAKES

• 1/2 cup unsweetened applesauce (120g)
• 1 egg
• 1/3 cup + 1 tbsp ground oats or oat flour (40g)
• *optional: 1/2 tsp baking powder

Preparation

In a bowl add banana and mash with a fork until smooth. 

Beat one egg and combine with the banana. 

Add ground oats (and baking powder if using) and mix until the thick batter is formed. If the batter is runny add extra tbsp oats, and if it's too thick add 1 tbsp water or milk. 

Let it sit for 5 minutes for oats to soak up the liquid. 

Preheat your skillet over medium low heat and fry your pancakes for 2 minutes on each side. 

Serve with maple syrup, peanut butter or quick apple topping. 

For pumpkin and applesauce pancakes follow the same procedure. 

Enjoy!

5 healthy chicken recipes you can make for dinner! 😛 

Lemon Cream pasta with arugula and cherry tomatoes: 

• 1 tbsp butter 
• 2 cloves garlic, minced 
• Zest from a small lemon, Juice from a small lemon 
• 1 cup cream 
• ½ cup parmesan cheese 
• 10 oz spaghetti pasta 
• Handful arugula 
• 1 cup cherry tomatoes, cut in half 

In a large pot, boil some water and add 1 tbsp salt. When hot, cook spaghetti until just al dente (the lowest time on the package). Drain and reserve ½ cup pasta water. 

In a large pan on medium high heat, melt some butter and cook the garlic. Add the lemon zest and stir fry for another 30 seconds until fragrant. Then add the cream, lemon juice, and parmesan cheese. Add the hot cooked spaghetti and stir until it’s mixed. Add pasta water as needed to keep it loose. 

Take off heat and stir in fresh arugula and cherry tomatoes. Garnish with black pepper, parmesan cheese, and any extra lemon zest. Enjoy! 

Roasted Red Bell Pepper Pasta Recipe: 

• 2 red bell peppers, cut into chunks 
• ½ an onion, cut into chunks 
• 2 garlic cloves 
• 1 cup marinara sauce 
• ½ cup broth, veggie or chicken 
• Red pepper flakes 
• 10 oz rigatoni pasta 
• 2 tbsp cream cheese 
• Basil and parmesan 

In a large bowl, add the bell peppers, onions, and garlic and drizzle with some olive oil, salt, and pepper. Toss to mix. On a large pan, heat on high and add the veggies. Cook it on each side until it’s lightly charred, about 5 minutes, undisturbed. Flip it over and continue cooking for another few minutes until the veggies start to soften. Let it cook slightly. Add everything to a blender, along with 1 cup marinara sauce, ½ cup of your preferred broth, and a dash of red pepper flakes. Blend until smooth. 

In the meantime, cook the rigatoni in boiling water with salt until al dente. Drain and reserve the pasta water. To cook and mix everything together, add the sauce to a pan and let it warm through. Add cream cheese (optional) and let it melt. Next, add the hot pasta and mix until all the pasta is coated. Serve with basil and parmesan cheese. Enjoy! 

Veggie Pesto Pasta Recipe: 

• 1 cup kale 
• 2 cups packed basil 
• ½ cup paremsan cheese 
• 2 cloves garlic
• ¼ cup walnuts
• ½ teaspoon salt 
• Zest and juice of lemon 
• ½ cup olive oil 

In a blender, combine kale, basil, walnuts, garlic, lemon juice, lemon zest, parmesan cheese, salt, and olive oil. Mix until smooth but slightly grainy. Set aside. This will last up to 1 week in the fridge. 

To cook, add to a pan and if you’d like it creamy, add ½ cup cream sauce and let it mix. Toss in cooked pasta and pasta water if needed. Enjoy hot!

These wrap recipes are healthy and easy to make. They are perfect for post workout meal, for quick lunch, for healthy school meal, for people who are trying to lose weight or as a high protein sandwich. In this recipe you can find 4 healthy wraps: salmon wrap, avocado and tuna wrap, avocado and eggs wrap and pastrami wrap.

Salmon wrap 

• 1 Whole wheat tortilla wrap 
• 2 tablespoons Cream cheese, low fat 
• 2-3 Smoked salmon/cured salmon 
• 1/4 Cucumber, sliced 
• 1/4 Red onion, chopped 
• 1 tablespoon Chives, chopped Baby spinach 

Avocado and Tuna Wrap 

• 1 Whole wheat tortilla wrap 
• 1/2 Avocado, cut into cubes 
• 1 tablespoon Lemon juice 
• 1 can (140g) Tuna, drained 
• 1/4 Red onion, chopped 
• 1/4 Red bell pepper, diced 
• 1 tablespoon Parsley, chopped 
• 1 tablespoon Green onion, chopped 
• Salt to taste 
• Pepper to taste 

Avocado and eggs 

• 1 Whole wheat tortilla wrap 
• 1/2 Avocado, cut into cubes 
• 1 tablespoon Lemon juice 
• 2 Hard-boiled eggs 
• 1 tablespoon Chives, chop 
• Salt to taste 
• Pepper to taste 
• Paprika to taste 
• Lettuce 

Pastrami Wrap 

• 1 Whole wheat tortilla wrap 
• 1 tablespoon Mayonnaise, low fat 
• 1 teaspoon Dijon mustard 
• 3 pieces Pastrami 
• 3-4 Cherry tomatoes, halved 
• Baby spinach 
• Lettuce 

Directions: 

1.  Prepare all ingredients before start. 
2.  Place the tortilla on a plate or a cutting board, then fill each warp with the ingredients you need and roll. 
3. Serve or wrap with paper for later

This chocolate oatmeal chocolate banana cake is one of the easiest desserts you can make, you need only 5 basic ingredients and 5 minutes of work. This oat cake is healthy, sugar free, and delicious.

Ingredients: 

• For the cake: 
• • 120g Rolled oats 
  • 1 cup (240ml) Milk, hot 
  • 2 Ripe Bananas (200g) 
  • 2 Eggs 
  • 3 tablespoons Cocoa powder 
  • 1 teaspoon Baking powder 
• For topping: 
• • 100g Dark chocolate 
  • 1/4 cup (60ml) Milk Nuts of choice 

Directions: 

1. Make the cake: Preheat oven to 180C (350F). Grease a 8-inch (20cm) round pan and set aside. 
2. In a large bowl, place rolled oats, pour in milk and allow to soak for 15 minutes.
3. In a separate bowl, mash bananas, add eggs and whisk until combined. Add cocoa powder, baking powder and mix until combined. At this stage you can add sweetener to make the cake a bit sweeter. 
4. Pour soaked oats into the bowl with mashed bananas and mix until combined. 
5. Pour the batter to prepared pan and bake for 25-30 minutes or until
6. Allow to cool for 5 minutes, then release from the pan and allow to cool completely.
7. Make the topping: chop the chocolate and transfer into a heatproof bowl. pour in hot milk, allow to sit for 1-2 minutes and mix until melted and smooth. Drizzle the chocolate over the cake. 
8. Chop the nuts and sprinkle over the cake. 
9. Serve and enjoy!

If you've been avoiding any and all desserts because you’re afraid your sweet tooth will get in the way of your weight loss, we have good news: If you're smart about your dessert choices, there's no reason you can't indulge. Check out these homemade desserts that are healthy recipes and satisfying and come in at totally reasonable calorie counts and can be eaten as a healthy snacks—and get ready to treat yourself without ruining your diet. 

Here are 4 quick and easy healthy dessert ideas for weight loss 

I hope you like all these dessert recipes ♡ 

1 Crepes with fruit dessert recipe 180 calories (6 serving) 

Ingredients 

• 2 eggs 
• 1/2 cup low fat milk 
• 1/2 cup water 
• 2 tbsp vegetable oil 
• 1/4 tsp salt 
• 1 cup white whole wheat flour 
• 6 oz greek yogurt 
• 6 oz mixed berries 

Preparation 

Mix all ingredients together to make the batter. Pour 1/3 cup of batter onto a medium skillet and cook until both sides are browned. for the filling use yogurt and berries 

2 Healthy banana cake 190 calories calories (8 serving) 

Ingredients 

• 1 cup white whole wheat flour 
• 1 egg 
• 3 oz greek yogurt 
• 1/4 tsp vanilla extract 
• 1 tbsp vegetable oil 
• 2 tbsp honey 
• 2 bananas 
• 1/4 tsp baking soda 
• 1/4 tsp ground cinnamon 
• 1/4 tsp salt 
• 3 oz reduced fat cream cheese 
• 2 oz greek yogurt 
• 1/4 tsp vanilla extract 
• 1 tbsp honey 

Preparation 

Preheat the oven to 350º F.

Spray an 8 inch square baking pan with cooking spray and set aside (i used 20cm x14cm glass baking dish). In a blender, combine the bananas, greek yogurt, honey, vanilla, vegetable oil and egg. Blend until smooth, about 1 minute. In a large bowl, whisk together the flour, cinnamon, baking soda and salt. Set aside. Pour the blended wet ingredients into the dry ingredients. Whisk well until incorporated. Pour the cake batter into the baking dish. Bake for 25-30 minutes or until a toothpick inserted comes out clean. Allow to cool. Once cooled, make the frosting by combining cream cheese, greek yogurt, honey, and vanilla extract using a handheld mixer. Remove from pan and frost cooled cake. Cut into 8 squares and serve. 

3 low calories brownies 100 calories (8 serving) 

Ingredients 

• 2 eggs 
• 2 tbsp vegetable oil 
• 1/4 tsp vanilla extract 
• 2 tbsp honey 
• 1 tsp unsweetened cocoa powder 
• 1/4 tsp salt 
• 1/2 cup apple sauce 
• 1/2 cup white whole wheat flour 
• 1/4 tsp baking powder 
• 1/4 tsp baking soda 

Preparation 

in a medium bowl combine eggs, vegetable oil, honey, vanilla extract, cocoa powder, salt, apple sauce. In a second bowl combine white whole wheat flour, baking powder, baking soda. Now pour the wet ingredients into the dry and combine all of the ingredients until smooth. In an 8x8 baking dish (i used 20cm x14cm glass baking dish) add your batter and bake at 350 degrees for around 25 - 30 minutes or until a toothpick inserted comes out clean. Allow to cool. 

Remove from pan. 

Cut into 8 squares and serve. 

4 Peanut butter cookies 210 calories (6 serving) 

Ingredients 

• 1 egg 
• 1/4 tsp vanilla extract 
• 1/4 tsp salt 
• 3 tbsp peanut butter 
• 2 tbsp honey 
• 1 cup white whole wheat flour 
• 1/4 tsp baking powder 
• 3 oz reduced fat cream cheese 
• 2 oz greek yogurt 
• 1 tbsp honey 

Preparation 

Preheat the oven to 180c In a blender add egg, vanilla extract, salt, peanut butter, honey and blend for 1 minute. In a medium bowl combine white whole wheat flour, baking powder. 

Now pour the wet ingredients into the dry and combine all of the ingredients. Scoop out a spoonful of dough and roll it into a ball. Place the cookie balls onto a nonstick baking sheet. Flatten the cookie balls by pressing a fork down on top of them, then press it down again at a 90º angle to make a criss-cross pattern. Bake for 10-15 minutes or until the bottom of the cookies are golden brown. Remove from baking sheet and cool. 

Make the frosting by combining cream cheese, greek yogurt, honey, using a handheld mixer. Spread a dollop of frosting onto the bottom of one cookie and gently place the second cookie on top. I hope you like all these easy recipes ♡

These 3-ingredient brownies are not just healthy but also very easy to make. Even of you are not an experienced baker, you will master this recipe. They are light, chocolaty and very delicious. No processed sugar, no flour, no eggs.

Ingredients: 

• 4 Ripe bananas 
• 1/3 cup (40g) tablespoons Cocoa powder 
• 2/3 cup (167g) Peanut butter 

Directions: 

1. Preheat oven to 350F (175C). Line the bottom of an 8-inch (20 cm) square baking pan with parchment paper, letting the paper hang over two sides. Set aside. 
2. In a food processor, place bananas and process until smooth (you also can make this without a food processor by mashing banana with a potato masher). When smooth add cocoa powder, peanut butter and blend until smooth. At this stage you also can add sweetener. 
3. Pour the batter into prepared pan and bake for about 30 minutes. 
4. Allow to cool slightly and cut into squares.

Cauliflower Soup

Make this easy roasted cauliflower soup recipe with just 6 simple ingredients! It's creamy, thick, and will warm you up on a cold day.

As soon as the weather turns cool, I get obsessed with this easy cauliflower soup recipe! Even my kids love it. This roasted cauliflower soup is creamy, velvety smooth, full of flavor (just like cream of asparagus soup), and the hands-on cooking time is short, so I can prep the main dish for dinner while I wait.

Ingredients & Substitutions

• Cauliflower – You’ll need about 6 cups of raw florets, so choose a large head, or two smaller ones. You could also use leftover air fried cauliflower. If you have extra cauliflower, use it in a vegetable soup recipe next.
• Oil – I used olive oil for roasting the cauliflower and sauteing the garlic. Avocado oil works fine, as well. For extra flavor, you can also use butter instead of oil for sauteing the garlic, since this is quick and the butter won’t get the chance to burn.
• Garlic – Fresh minced garlic cloves have the best flavor, but you can use 2 teaspoons of jarred minced garlic instead.
• Fresh Thyme – Adds flavor! Feel free to experiment with other herbs here; rosemary, chives, or Italian seasoning also work well. If you replace the fresh thyme with any type of dried herbs, use 1 teaspoon dried herbs in place of 1 tablespoon fresh herbs.
• Broth – I use a reduced-sodium stored-brought or homemade chicken broth to control the salt to taste. You can also use chicken bone broth, or use regular chicken broth and decrease the amount of salt in the cauliflower soup recipe. Vegetable broth works as well, for a vegetarian option.
• Cream Cheese – Makes this a creamy cauliflower soup! Cut the cream cheese into small cubes to melt into the soup more easily. If needed, you can use a vegan / dairy-free cream cheese, or substitute coconut cream, though the flavor will be different.
• Sea Salt & Black Pepper

How To Make Cauliflower Soup

1. Season the cauliflower. Cut the cauliflower head into florets. Place them in a large bowl and toss with olive oil, salt, and pepper.
2. Roast the cauliflower. Line a large baking sheet with foil (or parchment paper) and grease lightly. Roast the cauliflower in the oven, until tender and browned.
3. Saute the garlic and herbs. Heat more olive oil in a large saucepan, pot, or Dutch oven over medium heat. Add the garlic and thyme. Saute until fragrant.
4. Simmer the cauliflower soup. Add the chicken broth and roasted cauliflower. Bring to a boil, then reduce heat and simmer to let the flavors develop.
5. Blend until smooth. You can use an immersion blender to puree the cauliflower. If you don’t have an immersion blender, you can blend the soup in batches in a regular blender, and then return to the pot.
6. Make it creamy. With the soup on low heat, add the cream cheese cubes. Use the immersion blender again to help the cream cheese melt into the soup, until smooth.
7. Season to taste. Adjust taste with salt and pepper if needed. I like to garnish cauliflower soup with fresh thyme leaves, sometimes a drizzle of olive oil, and extra freshly cracked black pepper.

Egg Muffin Cups

This breakfast egg muffin cups recipe with veggies or meats, eggs, and cheese has 15 flavor options! Healthy, low carb and easy to meal prep.

Make one batch of my egg muffin cups and you’ll never want to live without them in your fridge again! Sometimes called breakfast egg muffins or mini frittatas, they make the most amazing meal prep healthy breakfast for busy days — whether you’re rushing out the door or rushing to your home office like me. Pair them with my bulletproof coffee for a filling, protein-packed morning meal. I even have a formula of ratios for you, so you can customize them to your heart’s content.

If you prefer the egg yolks and whites separate from each other, try my baked eggs in a muffin tin (very similar to these egg muffin cups, but not scrambled), or cloud eggs instead.

Ingredients & Substitutions

• Eggs – I prefer to use whole eggs, but egg whites alone work fine. To do this, replace each large egg with 3-4 tablespoons of egg whites (about 1.5 egg whites).
• Milk Or Cream – Helps the eggs get fluffy! I love the richness of heavy cream, but you can swap it for any milk of your choice, such as regular milk, half and half, coconut milk, or almond milk.
• Cheese – I use shredded cheddar most often. You can also try mozzarella, Gruyere, feta, or any other cheese you like. For a dairy-free option, simply omit the cheese (and use almond or coconut milk above).
• Fillings – I used broccoli, cauliflower, and bell peppers in the pictures and the egg muffin cups recipe card below, because that’s what I had on hand. Make it your own by choosing your favorite veggies (fresh or frozen both work fine!) and/or meats. I often make these with cooked crumbled sausage, diced ham, or chopped oven bacon instead of some of the veggies.
• Aromatics – Not required, but I love adding some minced garlic… because, um, I add it to everything. Caramelized onions would also be a delicious addition. For convenience, you could just whisk in 1/2 to 1 teaspoon of garlic powder or onion powder directly into the egg mixture.
• Olive Oil – For cooking the vegetables. Avocado oil works great, too.
• Sea Salt & Black Pepper

How To Make Egg Muffin Cups

1. Cook the add-ins. Toss the broccoli, cauliflower, red pepper, and garlic (or any other vegetables you are using) with the olive oil. Spread out in a single layer on a baking sheet and roast until edges are browned. If you’re making your egg muffin cups with bacon, sausage, or other meats, pre-cook these as well.
2. Prep the pan. Line a muffin pan with parchment paper liners or silicone cups. (You can also just spray with cooking spray, but liners make the muffins easier to remove and more portable, and require less cleanup.) Divide the roasted vegetables among the cups.
3. Whisk the egg base. In a large bowl, whisk together the eggs, heavy cream (or milk of choice), sea salt, and black pepper. Stir in cheese of your choice. Pour the mixture into the muffin wells. (Alternatively, you can sprinkle the cheese over the other fillings and then pour the rest of the egg mixture on top.)
4. Bake. Your egg muffin cups are ready when the eggs are set! Just be careful not to overcook them.

Recipe Tips & Notes

• Always pre-cook your fillings. Whether you are adding vegetables, meats, or both, you have to cook them first. If you don’t, raw meats won’t cook through properly and raw veggies will turn your egg muffin cups into a soggy, watery mess.
• You can pre-cook any way you want. I prefer roasting the vegetables because it imparts so much flavor, but any cooking method (steaming, boiling, or sauteing in a skillet) will also work. Be sure to pat dry if steaming or boiling.
• Use up leftovers. Like my chicken bacon ranch casserole, this recipe is a great way to clean out your fridge! If you have any leftover veggies or meats that are cooked from another dish, feel free to throw them in.
• Deflating a bit is normal. The air bubbles in the egg expand while baking, and they deflate as they cool. One way to reduce this effect is to let the muffins cool more slowly, so keep them in the pan to cool before removing them. I still love them even when they do shrink!

Baked Salmon Recipe

This easy oven baked salmon recipe is flaky, moist, and flavorful! Make it in just 15 minutes with olive oil, lemon, garlic, and fresh herbs.

Oh, baked salmon. It’s the healthy dinner that can — and does — do it all. It’s my busier-than-ever-weeknight dinner. It’s my I-have-guests-over dinner. It’s my I-want-something-light dinner. It’s my I-don’t-feel-like-cooking dinner. Sometimes it’s even my holiday dinner. This oven baked salmon recipe is the every possible occasion staple that I make over and over. Make it with me!

Salmon Tips:

• Try to get skin-on salmon if you can — it gives the fish the best flavor, even if you don’t eat the skin. But skinless is just fine if that’s what you’ve got.
• You can make baked salmon recipes with pretty much any species of salmon. Sockeye or farm-raised Atlantic salmon is the most affordable. I love using wild-caught pink salmon, Coho salmon, or for a treat, king salmon is the very best. You can even use steelhead trout.
• Though you can bake a whole salmon fillet, individual 6-ounce fillets are my favorite way to cook salmon in the oven, because they cook more evenly — and a little faster, too.

Other Ingredients:

• Olive Oil – Oil ensures that the fish stays moist and flavorful. You can also use avocado oil, or even unsalted melted butter.
• Lemon Juice – Use fresh lemon juice for the best flavor, or bottled for convenience. I try to use fresh lemons for this, as I place extra slices on top of the fish for a flavor boost and presentation.
• Garlic – You can mince or crush fresh garlic cloves, or use the jarred kind (I always have some in my fridge). If you don’t have either, you can substitute 1/2 teaspoon of garlic powder, though I think it’s a downgrade.
• Fresh Herbs – I used fresh dill and fresh parsley in my baked salmon recipe, but thyme would also go nicely. I don’t recommend dried herbs, but if that’s all you have, use 1/3 the amount of fresh.
• Sea Salt & Black Pepper

How To Bake Salmon In The Oven

1. Mix the oil, lemon, garlic, and fresh herbs. Just stir or whisk them together in a small bowl.
2. Brush it on the salmon. Place the salmon in a baking dish (I use this one) or on a baking sheet, with space between the fillets. Pat the fish dry with a paper towel, then brush with olive oil mixture on both sides. I season with salt and pepper at this point (rather than mixing them into the oil mixture), because these are so important to be evenly distributed. If you like, place thin lemon slices on top of each fillet.
3. Bake salmon. Place the salmon in the oven and bake until it flakes easily with a fork. (For best results, see my tips and temp chart below!) I like to sprinkle more fresh herbs on top for serving, and drizzle with the sauce from the bottom of the baking dish. It makes the fish even more moist!