Good Morning Egg Muffins

Jul 5, 2021 | Breakfast

If you’re like me, you’re constantly on-the-go! Portable protein foods can seem like a challenge when you think of your traditional protein food options, however with a little planning you’re be on the road to energizing power protein foods! 

Think of high-fiber, high-protein carbohydrates, like nuts and seeds. Dark, leafy greens are also a good source of protein as well.

Protein is essential for the following functions:

1.     Muscle and tissue repair

2.     Bacterial-fighting Antibodies

3.     Electrolyte balance

4.     Nutrient Metabolism, Transport and Storage

5.     Regulation of Hormones 

If you find yourself running low on protein fuel, here is a list of portable foods and ingredients that will give you that much needed boost:


·      Your Shelf stable options include : Almonds, peanuts, soy nuts, roasted edamame, low fat milk box and spicy roasted chickpeas, protein bars, 


·      You’ll want to Toss these in a cooler: Greek yogurt, hard boiled eggs like Eggland’s Best Eggs, low-fat string cheese, cottage cheese, lean beef jerky and hummus.


Easy Egg Muffins 

These make-ahead muffins can set you up for a successful week! Prepare a batch of these and keep them in the fridge for a quick breakfast or grab-and-go snack. 


Prep: 5 minutes 

Bake: 25 minutes 

Makes: 3 (4 muffin) Servings 

·      12 Eggland’s Best eggs (large)

·      1/2 c. grape/cherry tomatoes, cut in half

·      1 c. spinach, chopped

·      1/4 large red bell pepper, finely diced

·      1/4 c. fresh basil, cut into ribbons

·      1/4 c. shredded Parmesan cheese

·      1 tsp. salt

·      1/2 tsp. pepper



1.     Preheat oven to 350°F.

2.     Spray a muffin tin with cooking spray.

3.     In a large bowl, whisk eggs together with salt and pepper.

4.     Mix in the remaining ingredients then fill the muffin tin.

5.     Bake for 20-25 minutes and serve. Cool remaining muffins completely and store in the refrigerator.

6.     Reheat in microwave for 45 seconds to 1 minute until hot.

NOTE: To make this recipe dairy-free, omit Parmesan cheese.


Nutrition information for 4 muffins: 

211 Calories; 13g fat; 4g saturated fat; 2.3g carbohydrate; 21g protein; .6g dietary fiber 


Recipe: Eggland’s Best Eggs



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Hi, I’m Jacqueline

I understand first hand how frustrating weight loss programs can be without the proper guidance. My goal is to help you change your mindset from restrictive dieting to one of freedom and confidence around food. I’d love to help you on your journey.


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