Clean Eating Breakfast: Egg and Veggie Muffins

I like to include protein in just about all of my meals and snacks, which helps me to stay full longer.  If I can squeeze in a serving of veggies at the same time, better yet.  But you know what’s just as important as finding a healthy, protein-rich meal?  Making sure that it tastes good and that it comes together easily!  These Egg and Veggie Muffins are a delicious Clean Eating Breakfast or Snack, which meets all of my criteria!

Egg and Veggie Muffins

One of my most popular blog posts ever has been my Egg and Cheese Mini Muffins, which I developed for my kids years ago.  Think of these muffins as just a grown up version of the minis!

The idea for this particular meal came from my friend Monica, who is an amazingly healthy cook and clean eater.  She has two kids about the same ages as mine, and she manages to pack their little bodies full of healthy proteins, fats, fruits, and veggies by making it all taste delicious.

Here she is with Nora!

Monica and Nora

And since I’m on a mission to include even more healthy meals in our family’s diet, I asked Monica to share some of her family’s favorites with us.  Little did I know that she would send me a virtual cookbook full of tried-and-true, kid-approved clean eating recipes.  She has so many great ideas, in fact, that you will continue to see her recipes on here for awhile to come.  After all, the meals that are tested by friends always turn out the best, right?

The recipe that Monica originally gave me was for Egg White and Zucchini Muffins.  I ended up altering the recipe significantly, just because I wanted to use the ingredients that I had on hand.  I was so pleased with the way they turned out, that I’m sharing them with you today!

And you know what’s nice about these “muffins”?  They freeze really well!  Just wrap them individually in a zip-top bag and pull them out as you need them.  A few seconds in the microwave should get them toasty and warm again!

4.7 from 3 reviews
Egg and Veggie Muffins
Prep time: 
Cook time: 
Total time: 
Serves: 8
  • 4 whole eggs + 4 additional egg whites
  • ¼ cup diced onion
  • ½ of a carrot, grated
  • ½ of a red bell pepper, diced
  • ½ of a small zucchini, grated
  • ½ teaspoon Italian seasoning
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • Grated Parmesan cheese, for topping
  1. Preheat oven to 375 degrees F.
  2. Coat 8 muffin cups with liners and cooking spray.
  3. In a medium bowl, toss together all of the vegetables.
  4. Spoon vegetable mixture into prepared muffin cups, filling each cup about ⅔ full.
  5. In a separate bowl, whisk together eggs, egg whites, Italian seasoning, salt, and pepper. Use a ⅓-cup measuring cup to scoop egg mixture into each of the muffin cups, filling each cup to the top.
  6. Sprinkle the tops of each muffin with about ½ - 1 teaspoon of Parmesan cheese.
  7. Bake muffins for 30 minutes, or until puffy, golden, and cooked through.

Would you like to join me as we work together to get healthy and reach our fitness and nutrition goals?  Comment below or send me an email {} for details about my 10-Day and 60-Day Challenges.  I’d love to help you get there!

Looking for other healthy and delicious breakfast or snack recipes?  Try these favorites:

Pumpkin Protein Cookies

Pumpkin Protein Cookies

Apple Crisp Yogurt Parfait

Healthy Apple Crisp Yogurt Parfait

Healthy Pumpkin Oatmeal Chocolate Chip Muffins


Freezer-Friendly Egg White, Veggie, and Cheese Burritos


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  1. Just love these! I really need more healthy meals in my life. Def going to try this! Pinned and tweeted!
    Michele @ Alwayzbakin recently posted…Raspberry CheesecakeMy Profile

  2. Love anything in a cute little muffin cup like that! Makes it super easy to transport. I would love to make these and add some meat!
    Katie recently posted…Eat Your Way Through…El Zonte, El SalvadorMy Profile

  3. Very appealing for children, but I think with a green salad they would make a very lovely lunch or brunch for grownups.

  4. On the hunt for some new recipes for my teen girls on school mornings. I do like to include protein because it “sticks” long to keep the grumbles away before late lunch time. Pinning. Thanks for posting this. Have a good day! Linda
    linda recently posted…Teen Room Redo BeginningsMy Profile

  5. What a great muffin for breakfast and perfect for the school bunch! Thanks so much for sharing with Full Plate Thursday and have a great weekend!
    Come Back Soon!
    Miz Helen
    Miz Helen recently posted…Whats For Dinner Next Week 8-10-14My Profile

  6. What a great tip! Hello, my name is Misty, from The LadyPrefers2Save at, and I’m one of the new co-hosts for the Merry Monday Linky Party! Thanks for linking up at the Merry Monday’s Linky Party this week. Have an awesome week!
    Misty Nicole Overstreet-Roberts (The Lady Prefers To Save) recently posted…The LadyPrefers2Save Coupon Center!My Profile

  7. A huge thank you for sharing this!! We’ve been trying to eat healthier around here as well and I was in desperate need of new breakfast ideas!!! Thank you so much for linking up at Tasty Tuesday! Your recipe has been pinned to the Tasty Tuesday Pinterest board! Please join us again this week!
    Stephanie recently posted…Tasty Tuesday Cheesy Ham & Potato Breakfast Casserole & Link UpMy Profile

  8. Congratulations!
    Your Recipe is featured on Full Plate Thursday this week. Hope you enjoy your weekend and your new Red Plate!
    Come Back Soon,
    Miz Helen
    Miz Helen recently posted…Full Plate Thursday 8-14-14My Profile

  9. I’ve been looking for some recipes like these to try. My husband and I are both trying to become healthier.

  10. Would love to hear more about your plans? Do you have the nutritional info for these.


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