15 eggs (for silicone muffin pans, use 12 eggs for metal muffin tins or individual silicone cups. You can use less egg yolks and more egg white if you prefer.) 1-2 tsp. Spike Seasoning (optional, if you have food allergies or don't have Spike, use any type of seasoning blend that's good with eggs.) 1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat) Optional, but highly recommended, 3 green onions diced small. Optional: chopped veggies such as blanched broccoli, red pepper, zucchini, mushrooms, etc. (Using veggies will reduce the fat content) Optional: diced Canadian bacon, lean ham, or crumbled cooked turkey sausage

Preheat oven to 375 F. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray.

In the bottom of the muffin cups layer diced meat, if using, vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl with pour spout, add Spike, and beat well. (I used to add a bit of half and half or milk, but lately I like the way they turn out without it.) Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until muffins have risen and are slightly browned and set.

Muffins will keep more than a week in the refrigerator. Egg muffins can be frozen and reheated, but I like them best when they are just refrigerated. For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to reheat.