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Healthy Egg Muffins Recipe

When coaching people on changing their eating habits, one of the most common struggles I hear from patients is the lack of time to make a proper breakfast in the morning.

In hope of sharing those precious minutes people tend to just grab coffee and a muffin or a high calorie granola bar…or sometimes even nothing on their way out the door.

This sets your system up for a day of imbalanced blood sugars and food and sugar cravings.

One of the things that I recommend in making this easier are these healthy egg muffins cups from Trevor and Jennifer who run the Show Me The Yummy website full of amazing recipes for you to try. They are easy and delicious and can be made in advance.

Give them a try…


  • 1 tablespoon olive oil
  • 4 whole eggs
  • 4 egg whites
  • 2 cups baby spinach – roughly chopped (measured/packed before chopping)
  • 1 cup red pepper (measured after chopping)
  • 1 cup green pepper (measured after chopping)
  • 1 cup yellow onion (measured after chopping)
  • 1 cup mushrooms (measured before chopping)
  • 2 cloves garlic, minced
  • Salt, to taste
  • Hot sauce, optional for drizzling on top!


  1. Start by chopping some veggies: red pepper, green pepper, yellow onion, mushrooms, and baby spinach! I like chopping everything pretty small, because I’m not a fan of big chunks, but the size of veggie is up to you! Now mince some garlic and crack some eggs! I used 4 whole eggs and 4 egg whites. Whisk the eggs together in a large four cup measuring cup and set aside. I like whisking the eggs in the measuring cup, because it makes pouring the mixture into the muffin tin easier later on!
  2. Now, heat a non stick pan over medium heat. Once hot, add in olive oil. Then add in the red pepper, green pepper, yellow onion, and a pinch of salt. Saute for about 5-7 minutes, or until the peppers are tender. Add in spinach and mushrooms and cook for another 2 minutes. In the last 30 seconds, add in minced garlic.
  3. Taste and re-season with salt if necessary!
  4. Pour the cooked veggies into the whisked eggs. Stir to combine. If you like, you could even add in a little hot sauce.
  5. Preheat the oven to 350 degrees F and grease a muffin pan with cooking spray.
  6. Pour the egg/veggie mixture evenly into the muffin pan. You’ll have enough for all 12 muffin slots!
  7. Bake for about 15 minutes, or until the tops are firm to the touch or if an inserted toothpick comes out clean.
  8. Let cool in the pan for a few minutes, before removing! Serve immediately or let finish cooling on a cooling rack. Store in an airtight container in the fridge for no longer than 4 days. You can, however, store these individually in the freezer! To thaw, remove from the freezer the night before and store in the refrigerator. Then just pop it in the microwave in the morning until warm.
 Full credit to Show Me The Yummy. Check them out for all their great recipes!

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