Happy Foodie Friday, and welcome to another edition of Foodie Friday in a Flash, where I bring you 2-3 minute videos highlighting the health benefits of one of my favorite foods, along with a delicious recipe for you to enjoy that food!  Today … what are the health benefits of eggs?

Foodie Friday in a Flash

As I mention in the video below, eggs have had a rough ride over the past few decades – one moment they’re terrible for you, and the next minute they’re trendy.  You’ll have to watch the video to see my entire opinion on eggs, but suffice it to say that I think they’re a nutrient-dense and delicious option to be enjoyed in moderation!  (Want more super foods?  Check out this post!)

Grab and Go Egg Muffins 1

Many people don’t have time to prepare eggs every single morning, but are still looking for healthy, protein-packed breakfast options.  I encourage my clients to get in vegetables (even in the morning) along with a balance of macronutrients, but most people won’t do so without a pre-made option that actually tastes good.  If this describes you, you’re in luck … my Grab-and-Go Egg Muffins are a great way to get a balanced breakfast that takes less than 5 minutes to prepare in the morning (with a bit of prep time on the weekend).  These Grab-and-Go Egg Muffins can be refrigerated (or even frozen) in advance to avoid preparation time, so just heat them up, add some avocado, tomatoes, and a piece of fruit, and you’re ready to go!

Grab-and-Go Egg Muffins

by Megan Lyons

Prep Time: 15

Cook Time: 20

Keywords: bake breakfast gluten-free low-carb soy-free nut-free sugar-free vegetarian eggs vegetables cauliflower

Ingredients (12 muffins)

  • 3 eggs
  • 1.5 cups egg substitute (See Notes)
  • 1 cup broccoli
  • 1 cup cauliflower
  • 1 medium red bell pepper
  • 1/2 tsp. salt
  • 1/2 tsp. pepper
  • 2 tsp. minced fresh basil (or 1 tsp. dried basil)
  • 12 Tbsp. cooked quinoa


Preheat oven to 375 degrees.

Prepare quinoa according to package instructions and set aside.

Steam vegetables (I used a microwaveable steamer, but a microwave-safe dish or stovetop steamer would work well also).

When cool enough to handle, chop vegetables into small pieces.

Spray 12 cups of a muffin tin with olive oil or cooking spray.

Place 1 Tbsp. of cooked quinoa in the bottom of each cup.

Divide chopped veggies into cups.

In a separate bowl, whisk together eggs, egg substitute (if using), salt, pepper, and basil. Pour egg mixture into cups on top of veggies.

Bake for about 20 minutes, or until tops are golden brown and inserted toothpick comes out clean.

Refrigerate for a convenient, grab-and-go breakfast anytime!


1. If you choose, you can use 9 whole eggs instead of 3 eggs + 1.5 cups egg substitute.

2. Feel free to substitute your choice of veggies! Great options include mushrooms, asparagus, zucchini, peas, and more! Be creative!

Each muffin prepared as in these instructions contains 54 calories, 1.5g fat, 4.5g carbs, 5.5g protein.

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grab and go egg muffins 2

So tell me in the comments … Do you enjoy eggs?  What’s your favorite way to eat eggs?



  1. Susie @ SuzLyfe on September 12, 2014 at 2:05 pm

    Ah delicious I need to make some of these for my husband for work, methinks
    Susie @ SuzLyfe recently posted…6 Months, 3 Months, Right Now: Heart Opener GiveawayMy Profile

    • Megan Lyons on October 4, 2014 at 12:23 pm

      Hope you ended up making them, Susie, and that they were a good solution for the husband!

  2. Louise on September 12, 2014 at 6:20 pm

    This looks and sounds great. Thank you for sharing, I’m going to try them over the weekend.

    • Megan Lyons on October 4, 2014 at 12:24 pm

      Did you make them, Louise? I hope you enjoyed them!

  3. Lisa @ Running Out Of Wine on September 13, 2014 at 3:25 pm

    Looks great! I’ve been making similar egg bakes lately and they make it so much easier to have a healthy and filling breakfast every morning without spending a ton of time cooking and cleaning up!
    Lisa @ Running Out Of Wine recently posted…Philadelphia Marathon Training Week 4My Profile

    • Megan Lyons on October 4, 2014 at 12:24 pm

      Awesome, Lisa! I agree – anything to save time in the morning is a win!

  4. Deborah Brooks @ Confessions of a Mother Runner on September 14, 2014 at 2:11 pm

    That looks great I never thought of adding the quinoa into my eggs yum!
    Deborah Brooks @ Confessions of a Mother Runner recently posted…200 must haves for a 200 mile Ragnar Relay-An Overpacker’s GuideMy Profile

    • Megan Lyons on October 4, 2014 at 12:24 pm

      Just a bit more “sticking power” plus some healthy carbs and protein! 🙂

  5. Joanne on September 17, 2014 at 9:10 pm

    I eat eggs a few times a week for breakfast. I usually sauté any veggies that I have and the pour the egg over them. It’s a great way to utilize those small end pieces of tomatoes, pepper, onion, etc

    • Megan Lyons on October 4, 2014 at 12:28 pm

      Perfect idea to get in those veggies, Joanne!

  6. […] Grab-and-Go Egg Muffins – the lyons’ share […]

  7. 30-Day Health Challenge on February 16, 2015 at 7:58 am

    […] So how do we combat this?  Simple – try something new!  If you’ve been walking every day, try a Zumba class (I talk about the benefits of mixing up your workouts in this post!).  If you’ve been having a salad for dinner every day, try a stir-fry.  If a green smoothie has become your breakfast of choice, why not try some egg muffins? […]

  8. Saving Time with Weekend Food Prep on February 27, 2015 at 6:02 am

    […] prepare this week, and you can build on as you become more comfortable.  How about preparing some Grab-and-Go Egg Muffins for breakfast, or a batch of Warm-Me-Up Chicken Quinoa Soup for dinners?  I always include veggie […]

  9. […] Eggs: At long last, the government has officially confirmed that there should be no limit on the amount of dietary cholesterol we eat.  Dietary cholesterol has minimal impact on the cholesterol you see on your blood test results (which has far more to do with your intake of added sugar, refined foods, additives, water, and nutrient-dense foods like leafy greens).  So, we can officially eat all the eggs we want, which is a great thing – I believe eggs are a fantastic component of a healthy diet.  For more on this, see this video I made last year. […]

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