Egg and Veggie Muffins
Laura Williams, MS
Laura Williams, MS
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55 Calories
1 g Carbs
4 g Protein
4 g Fat
Total Time
12 servings

These egg-and-veggie muffins are a high-protein, easily-transportable food that doubles as breakfast with a side of fruit and coffee, or as a grab-and-go snack between meals. If you use a standard muffin tin, you can make at least 12 muffins at a time, each of them a little bit different to keep your meals interesting.


  • ½ whole diced red bell pepper
  • ¼ whole red onion, diced
  • ½ whole green pepper, chopped
  • 1 tbsp olive oil
  • 1 salt and pepper to taste

Optional Ingredients

  • 1 slice bacon strips
  • ⅛ serving turkey sausage
  • 1 tbsp reduced fat cheddar cheese, shredded
  • 1⅛ cup reduced-fat feta cheese
  • 1 whole mushroom
  • ⅛ cup spinach
  • 1 tbsp chopped ham

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  1. Preheat oven to 350 degrees F.
  2. Heat the oil in a skillet over medium-high heat. Add onions and peppers and sauté them until cooked through and set aside. If you plan on adding meat to your muffins, you can cook it in the same unwashed skillet.
  3. In a medium-sized bowl, whisk eggs together, adding salt and pepper to taste. When veggies are cooked through, add them to the eggs and mix well.
  4. Grease a standard muffin tin with cooking spray, then spoon egg mixture into the tin, distributing equally. Add a tablespoon of optional ingredients to each individual muffin or row of muffins, as desired. For example, add bacon and cheddar cheese to some; feta, spinach, and mushrooms to others.
  5. Cook for approximately 15-20 minutes, until the center of each muffin is cooked through. Allow to cool before removing from tin.

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