Find yourself in a rush in the morning? This little fluffy “muffins” are great for a quick, grab and go, high protein breakfast or a wonderful snack any time of the day. Try cooking these on a Sunday and use them throughout the rest of the week. Cooked prroteins, such as eggs, can stay safe in the refrigerator for about 3-4 days.

Energy Boosting Egg Muffins

by The Nutrition Twins


6 eggs

½ cup skim or 1% milk

¼ teaspoon (tsp) salt

1/8 tsp pepper

1 cup low-fat or fat free shredded Cheddar cheese (4 ounces)

½ cup chopped zucchini

¼ cup chopped red bell pepper

¼ cup chopped green bell pepper

2 tablespoons chopped red onion



Preheat oven to 350 degrees Fahrenheit.

Beat eggs, milk, salt and pepper in medium bowl until blended. Add cheese, zucchini, bell pepper and onion; mix well.

Spoon evenly into 12 lightly sprayed muffin cups, about ¼ cup each.

Bake until just set, 20–22 minutes. Cool on rack 5 minutes. Remove from cups and serve warm. Makes 12 mini egg muffins.

Nutrition facts per serving (2 mini muffins): 110 calories; 7 grams g fat; 296 mg sodium; 3 g carbohydrate; 12 g protein

Makes about 12 total muffins.

Recipe from:

The best thing about this recipe is that you can alter it however you like. Use whatever leftover vegetables that you have. Try spinach and some feta cheese for a different spin. Dice up some Canadian Bacon (which is a lean protein!) for a flavor and protein boost without excess calories. If you are watching your cholesterol you can certainly substitute egg whites. Keep in mind that 2 egg whites = 1 whole egg.