These easy Swiss Chard & Egg Muffins are delicious and nutritious! They make handy little snacks for breakfast on the go. They are also the perfect size either for a lunch box or for an easy-to-eat, protein-rich small meal if treatment has left you without appetite. The muffins use a simple frittata-type batter that is divvied up between the cups of a muffin tin instead of being cooked in a frying pan.
20 min prep
- 1 bunch of Swiss or ruby chard, leaves only, washed
- 4 large eggs
- Salt and freshly ground black pepper
- 2 tablespoons olive oil, divided
- 2 large shallots minced
- 3 tablespoons coarsely chopped Italian parsley
- 2 tablespoons crumbled feta cheese (optional)
- Preheat the oven to 375F. Spray a 6 cup muffin tin with Pam or line with paper muffin cups for easy clean-up. Set aside
- Put the washed chard leaves with the water clinging to the leaves in a pot with a tight fitting lid. Wilt the chard over high heat for 5 minutes. Drain and run the chard under cold water to stop the cooking. Squeeze out the water and coarsely chop (see Ann’s Tips). Set aside.
- In a small bowl, lightly beat the eggs, 2 tablespoons of cold water, salt, and pepper. Set aside.
- Over medium-high heat, heat 1 tablespoon of oil in a sauté or a seasoned non-stick frying pan. Add the shallots and sauté until they start to turn golden and caramelize, about 2-3 minutes.
- Add the chopped chard, a pinch of salt and sauté for 2 to 3 minutes. Add the chopped parsley. Stir in and cook for a few more seconds. Pour the chard into the egg mixture. Stir to mix.
- Spoon the egg mixture evenly into the muffin cups until it is used up. The cups should be about 3/4 full. Sprinkle with crumbled feta to taste. Bake for 15 minutes or until the muffins are well risen and golden on top and a toothpick comes out clean. Place tin on a wire rack. Cool muffins 10 minutes in the tin. Turn out. Eat warm or cold.
It’s best to chop the chard and parsley a little more finely than you would for a frittata so that the mixture fits nicely into the muffin cups. This recipe makes 6.
These muffins will keep in the fridge for up to 2 days, so can be made ahead of time.
Nutrition Facts (per serving)
Calories: 272; Fat: 18g; Saturated Fat: 5g; Polyunsaturated Fat: 2g; Monounsaturated Fat: 10g; Carbohydrates: 16g; Sugar: 7g; Fiber: 4g; Protein: 14g; Sodium: 686mg
Registered Dietitian Approved
Your recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Researchand the American Cancer Society.
This recipe was originally published on Cook for Your Life. It is used by permission.