Good morning, Seafoodies!
We love a good, protein-rich breakfast here at Dish on Fish. However, we know many people skip this meal entirely, especially during the week. If that’s you, we see you! If you’re skipping because you don’t have time (we get it!) or don’t know what to make, stay tuned because we got ‘ya.
Here’s the thing about breakfast—it’s often referred to as the most important meal of the day for legit reasons. After an overnight fast, your body needs fuel to kickstart your metabolism, stabilize blood sugar levels and provide the energy necessary for morning productivity. Studies consistently show that people who eat a nutrient-rich breakfast tend to have better concentration, improved mood and more sustainable energy throughout the day. Skipping this crucial meal often leads to mid-morning crashes and potentially poor food choices later.
However, this really depends on WHAT you eat at that morning meal. Choosing protein-rich nutritious foods is going to fuel you up for much longer and better than a meal rich in simple carbs and added sugars. Which is why we are passionate about creating easy recipes that pack protein, omega-3s and other nutrients into a tasty morning meal.
One of our favorite of these recipes is our easy egg and crab muffins—the recipe that’s about to make you a breakfast believer. These portable wonders solve the time crunch because they take less than 30 minutes to make, and you can make a batch on Sunday and grab them throughout the week. No more standing bleary-eyed in front of the fridge wondering what to eat (and then just ultimately not eating anything)—these muffins are ready when you are. Each bite delivers a satisfying combination of fluffy eggs, sweet crab meat and creamy cottage cheese that’s filling and undeniably delicious.
And if you think crab is only for lunch and beyond, think again. Crab provides high-quality protein, which helps to kickstart your metabolism the right way and set the stage for steady blood sugar levels. Crab is also rich in vitamin B12, which supports energy metabolism and nervous system function—exactly what you need to tackle your morning tasks. Plus, it provides selenium, a powerful antioxidant that supports immune health, and zinc, which aids in wound healing and protein synthesis.
But we didn’t stop there. We’ve added cottage cheese to our egg base to up the protein ante even more, while creating a creamy texture that makes these muffins irresistible. And we incorporated onion, garlic and red pepper to make them savory and more nutritious—adding in fiber for digestive regulation and vitamin C for immune health.
The final result is a breakfast solution that’s nutritious, convenient and wholesome. So, give these nourishing bites a try and let’s put an end to this breakfast epidemic once and for all!
Print
Easy Crab And Egg Muffins
- Total Time: 30 minutes
- Yield: 12 muffins 1x
Ingredients
- 1 tsp. olive oil
- 1/2 small onion, finely chopped
- 2 cloves garlic, minced
- 1 medium red bell pepper, chopped
- 5 large eggs
- 4 large egg whites
- ½ cup cottage cheese
- ½ lb. lump crabmeat, drained well
- ½ tsp. oregano or Italian seasoning
- ½ tsp. salt
- ¼ tsp. black pepper
Instructions
- Preheat oven to 350 degrees F.
- Heat olive oil in a pan over medium heat; add onion, garlic and red bell pepper and cook for 5 minutes or until vegetables are tender.
- While vegetables are cooking, whisk eggs and egg whites together in a medium bowl. Add cottage cheese and crabmeat; stir until well combined. Add cooked vegetables, oregano, salt and black pepper to egg-and-crabmeat mixture; mix well.
- Spray muffin pan with nonstick spray. Fill muffin cups about half full with egg-and-crabmeat mixture. Bake 18-20 minutes, or until cooked through.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
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