Healthy Breakfast Egg Muffins

Savory onion, peppers, and potatoes are sautéed and baked into cheesy egg cups. This perfectly portioned breakfast is only 90 calories a “muffin”, packed with vitamins and minerals, and with 6 grams of protein a piece, it’ll keep you going all morning long.

healthy breakfast egg muffins

Although technically a breakfast food, I love to eat these as a snack or mini meal throughout the day. Perfect with toast or a side of fresh fruit, these babies seriously fill you up for very few calories. And that people, is my favorite kind of snack!!! I find that when I’m trying to cut calories or even just eat healthfully and mindfully, it’s so easy to exceed the amount of calories that I actually need when I snack on empty or useless foods. Too many handfuls of goldfish or pretzels can really add up but they do virtually nothing to fill me up. On the other hand, eating 2-3 of these quiche-like beauties with a side of fresh melon and I will be completely satisfied for under 250 calories!

healthy breakfast egg muffins

 They take only minutes to whip up and can easily be manipulated to suit you and your families unique tastes.

Healthy Breakfast Egg Muffin

I absolutely love fresh bell peppers and onions but sometimes it’s nice to take a little shortcut. I found that a few scoops of mixed frozen peppers and onions taste fabulous in these and they are a big time savor if you are looking for something quick and easy. You could easily sub this out with your favorite vegetable though. Broccoli or spinach would be amazing. I love russet potatoes and eggs together but if you prefer a complex carbohydrate, sweet potatoes would work as well. Cheddar, parmesan, pepper jack…. Any and all cheese is a sure win here. Quick, easy, healthy  and so delicious, I’m betting these become a family favorite!

healthy breakfast egg muffins

Healthy Breakfast Egg Muffins

  • Yield: 12 muffins
  • Prep Time: 15 minutes
  • Cook Time: 17 minutes


  • 1/2 tablespoon olive oil
  • 1 1/2 cups frozen bell pepper and onion mix
  • 1 medium russet potato, diced
  • 1/2 teaspoon coarse garlic salt
  • 5 large eggs
  • 5 large egg whites
  • 1/4 teaspoon coarse garlic salt
  • 1/2 teaspoon garlic powder
  • 1/8 teaspoon freshly ground pepper (more to taste)
  • 1/4 teaspoon crushed dried red pepper
  • 1/2 tablespoon dried parsley
  • 3/4 cup shredded sharp cheddar (1/4 cup set aside)


  1. Preheat oven to 350F

  2. Pour olive oil on a skillet or pan and preheat on a medium to medium low heat.

  3. Once hot, add diced potatoes and 1/2 teaspoon garlic salt and cook until just beginning to soften.

  4. Add frozen onions and peppers and continue to cook until potatoes are cooked through. Set aside to cool.

  5. In a small bowl whisk together eggs and egg whites.

  6. Add 1/4 teaspoon garlic salt, garlic, both peppers, and parsley whisk until combined.

  7. Stir in cooled vegetables and 1/2 cup of shredded cheese.

  8. Fill well greased baking cups (muffins tins) 3/4 of the way up. This should make 12 "muffins"

  9. Top with remaining cheese.

  10. Bake for 15-17 minutes or until a toothpick removes clean.

  11. Allow to cool for 10 minutes before removing.


Nutrition Facts Servings 12.0 Amount Per Serving (1 muffin) Calories 89 Total Fat 5g Saturated Fat 2g Monounsaturated Fat 1g Polyunsaturated Fat 0g Trans Fat 0g Cholesterol 84mg Sodium 160mg Potassium 157mg Total Carbohydrate 5g Dietary Fiber 0g Sugars 1g Protein 6g

healthy breakfast egg muffins


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