Egg Muffins with Spinach and Peppers

Egg Muffins with Spinach and Peppers

Happy Wednesday, everyone! I hope your week is going well, and, if not, at least it’s almost over. Today I thought I’d share my recipe for egg muffins with you. I’ve made egg muffins several times before and several different ways. They’re a great option when you have little time in the morning to cook an omelet—or even eat breakfast—but want something quick, healthy, and filling that you can eat on the go.

When I was working full-time I would make egg muffins at night for the next day to save time in the morning—basically so that I could get a few extra minutes of sleep. Now that I work from home, I still like the idea of having my food ready to eat. And as I mentioned in my previous post, I recently started a new meal plan and training routine which involves fasted cardio. I have a protein shake and yogurt following my fasted cardio session and then have my second meal an hour to an hour and half later—and by that time I’m really hungry. For my second meal, I can have four egg whites, one whole egg, ½ cup of spinach or other vegetable (I use a mix of spinach and peppers), 1/3 cup oatmeal, and a tablespoon of Metamucil (to help keep me full).

Preparing and cooking all of that takes time, so to make things quicker—and avoid breaking from my meal plan—I prep at least two days’ worth of egg muffins in advance so that I can just pop them in the microwave and eat them as I prepare my oatmeal. (Plus, I don’t have to do any dishes and can get right back to work.)

You can make egg muffins any way you like, but I notice that they turn out better and are more enjoyable when at least one whole egg is used rather than only egg whites. (Egg white muffins tend to get a little rubbery in the microwave and have more of a sulfur taste and smell to them.) Since my meal plan allows for one whole egg, that’s the recipe I’m sharing with you today.

Egg Muffins with Spinach and Peppers Recipe
Makes 1 serving (4 muffins)

Ingredients for Egg Muffins Recipe

I’m making two servings of egg muffins, which yields 8 muffins.

Ingredients (per serving)
4 egg whites (12 tablespoons or 2/3 cup)
1 large egg
½ cup spinach and diced peppers (I fill the measuring cup ¾ of the way with spinach and top with diced peppers. I use about ½ of a small mini pepper.)
cooking spray

1. Preheat oven to 350°F. Spray four muffin cups of a regular 12-cup muffin pan with cooking spray. (Spray additional cups if making more than one serving.)
2. In a measuring cup or bowl, mix 4 egg whites with large egg. Pour egg mixture into muffin cups, filling them about ¾ of the way to the top.
3. Wash and drain ½ cup of fresh spinach; tear into small pieces.
4. Wash one small mini bell pepper; cut the pepper in half, remove the seeds, and dice half the pepper into small pieces.
5. Fill a ½ cup measuring cup with spinach and diced peppers.
6. Top each egg-filled muffin cup with even amount of spinach and diced peppers.
7. Place muffin pan in oven and bake for 20-25 minutes, or until toothpick inserted into egg muffins comes out clean.
8. Let cool, about 10 minutes. Use a toothpick to separate and remove the egg muffins from the pan.

Cooked Egg Muffins in Pan

Storage, Heating, and Prep Tips

Egg muffins can be eaten after cooked or stored in an airtight container in the refrigerator for 2-3 days. If freezing the egg muffins, place the muffins in a Ziploc freezer bag to avoid freezer burn; freeze for up to one month for best taste.

To reheat egg muffins, place muffins on a microwave-safe dish. Microwave for one minute; let stand for 30 seconds, then microwave for an additional 30 – 40 seconds. (This is to prevent the egg muffins from exploding in the microwave.)

When adding the spinach and diced peppers to the eggs, add the spinach first and then add the diced peppers. This will help keep the peppers on top of the spinach so that they don’t sink to the bottom, which will make it easier to remove the eggs muffins from the pan once they’re cooked and cooled.

Prepared Egg Muffins with Spinach and Peppers in Pan

Have you ever made egg muffins? How do you like to prepare them? Share your tips and recipes in the comments!


Healthy Halloween Treats + Tricks to Avoid Temptation

Healthy Halloween Treats and Tips

Fall is my favorite time of year, so it only makes sense that Halloween is my favorite holiday. I love the chill in the air…the spooky decorations…the fun festivities like carving pumpkins, going on haunted hayrides, and dressing up in costume…the scary and not-so-scary movies (hello, Hocus Pocus!)…and the way Halloween lets you go back to feeling and acting like a kid for a day. And then, of course, there’s the candy!

While I’m all for indulging in moderation—sometimes you just need a piece of chocolate and not a carrot!—I think it’s a good idea to have healthy alternatives on hand to lessen the damage when a severe craving strikes. I also think it’s important to have a game plan for avoiding treats around Halloween—as well as the ensuing holiday season—so that you stay on track with your goals and don’t fall (back) into unhealthy habits.

Here are some ideas for healthy Halloween treats as well as some tips for avoiding that evil candy bowl. Continue reading

My Go-To Breakfast: Sweet Cinnamon Egg Whites & Oatmeal with Banana & Almond Milk


Good morning, everyone! I hope your day is off to a wonderful and healthy start. The morning is actually one of my favorite times of the day because I have some “me time” to think, read, plan my day, and, of course, eat a delicious and nutritious breakfast. If you’ve read any fitness or bodybuilding blogs, you’re probably aware of the typical breakfast of egg whites and oatmeal. This meal offers a great combination of protein and complex carbs to jump-start your metabolism, give you energy for your day, and keep you full until lunchtime. I usually workout in the late morning/early afternoon and this combo gets me through my workout and doesn’t leave me ravenous hours later. Continue reading