Foodie Friday: Low-Calorie Veggie Egg Muffins

Happy Foodie Friday!  We have some friends coming to stay with us this weekend.  We cannot wait for them to get here!  

Every time we have guests I focus on large, easy to make breakfasts that everyone can enjoy.  Because friends visiting usually means action-packed days and late nights, ie. I’m too lazy to do anything in the morning other than tend to my children and ask my husband, “will you please start my coffee?” 

Here’s a fun Veggie Egg Muffin recipe I’ve made before from

You wanna know what’s awesome?!  Each egg “muffin” is less than 50 calories, and makes for a great partner to toast, fruit or yogurt. 

Even better! It’s less than half an hour from cracking the eggs to pulling the muffins out of the oven.

Bon Apetit!



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


Preheat the oven to 350 degrees F and grease a muffin pan with cooking spray

Chop your veggies: red pepper, green pepper, yellow onion, mushrooms, and baby spinach.

Next, mince garlic and crack the eggs! 

Whisk the eggs together in a large measuring cup and set aside. 

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.

Sauté for about 5-7 minutes, or until the peppers are tender. Add in spinach and mushrooms and cook for another 2 minutes. 

Add salt as desired.

Pour the cooked veggies into the whisked eggs. Stir to combine. 

Pour the egg/veggie mixture evenly into the muffin pan. You’ll have enough for all 12 muffin slots!

Bake for about 15 minutes, or until the tops are firm to the touch or if an inserted toothpick comes out clean.

You can keep these in the fridge for about 4-5 days (or 3-4 months in freezer), which is PERFECT for healthy breakfasts throughout the week.  Let them cool completely before placing them into sealed airtight containers. 

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