by | Sep 12, 2014 | 10 comments

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)

  • 9 eggs
  • 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 3 eggs + 1.5 cups egg substitute instead of 9 eggs.  But the yolk is very nutritious!

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

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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. Joanne

    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

      Perfect idea to get in those veggies, Joanne!

    • Megan Lyons

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

  2. Lisa @ Running Out Of Wine

    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!

    • Megan Lyons

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

  3. Louise

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

    • Megan Lyons

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

  4. Susie @ SuzLyfe

    Ah delicious I need to make some of these for my husband for work, methinks

    • Megan Lyons

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



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Megan Lyons Headshot

Hi! I'm Megan Lyons,

the voice behind The Lyons’ Share. I love all things health, wellness, and fitness-related, and I hope to share some of my passion with you. Thanks for stopping by!
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