Breakfast Egg Muffins

Most of us have been perpetually reminded since childhood, that breakfast is the most important meal of the day. This meal influences how we perform physically and mentally throughout our day.

The average adult gets 8 hours of sleep per day (or should) and 10 hours for children. In those 8 to 10 hours hours that the body is resting it is also essentially “fasting”. If breakfast is not consumed in the morning the body does not get the energy needed for the day, affecting concentration levels (particularly in children), mood and weight maintenance. Eating a nutritious and balanced breakfast (protein, veggies, good carbohydrates) maintains blood sugar levels and sets the tone for a day of healthy eating.

5 reasons why breakfast is the most important meal of the day:

  1. Increase metabolism
  2. Maintain or lose weight
  3. Enhance mood
  4. Enhance immune system
  5. Stimulate the brain improving memory and concentration

However on the days when we are scrambling to get out the door, we tend to push it off. What we really need is a breakfast that can rush out the door with us. By taking the time to prepare and eat a healthy breakfast, you eliminate grabbing or picking up the high-sugar breakfast options at your local coffee shop.  My simple and nutritious egg muffins prepped in a muffin tin are tasty, healthy, and totally transportable, making your mornings easier and your days energized.

These delicious and healthy breakfast egg muffins can be made in advance and even frozen for more convenience! When you’re busy, portable breakfasts make all the difference. I have created three difference recipes below but you can swap out or change up the ingredients as you desire.

Yields: 12


Kale & Spinach

  • 8 eggs
  • 1 cup sliced mushroom
  • 1 cup kale
  • 1 cup spinach
  • 1 shallot diced
  • 1 tsp salt
  • 1 tsp pepper

Broccoli Cheddar

  • 6 eggs
  • 1 cup cooked broccoli florets
  • 1/4 cup sweet yellow onion chopped
  • 1/4 cup nutritional yeast


  • 6 eggs
  • 1/2 cup chopped tomatoes
  • 2 garlic cloves (chopped or minced)
  • 1 handful fresh basil torn
  • 1 cup quinoa cooked


  1. Coat muffin tin with coconut oil and set aside. Preheat oven to 375°F.
  2. Whisk the eggs in a bowl. Season with salt and pepper.
  3. Dice the vegetables into small pieces and add to the egg mixture (for the broccoli cheddar add the nutritional yeast at this stage as well).
  4. Fill the muffin cups 3/4 full and bake for 20-25 minutes until centres are set and no longer runny.
  5. Allow to cool slightly before serving

** Please note that extras may be stored in an air-tight container in the refrigerator for up to 1 week or in an air-tight container in the freezer for up to 1 month.


Beetroot Hummus and Avocado Open Faced Sandwich
February 01, 2018
No Bake Blueberry Cheesecake (Gluten-free, Dairy-free, Vegan)
January 25, 2018
Dark Chocolate Maca Truffles
January 11, 2018
Roasted Brussels Sprouts & Butternut Squash with Cranberries & Toasted Pecans
December 28, 2017
Healthier Gingerbread Men & Girl Cookies
December 21, 2017
Dairy-Free Eggnog
December 07, 2017
Turmeric Carrot Cake Bites
November 24, 2017
Matcha Crunch Chocolate Bars
November 24, 2017
Stuffed Butternut Squash with Quinoa, Pomegranate and Kale
October 26, 2017