A quick and healthy breakfast, it’s not impossible!






Is it possible to have a quick on the go breakfast that is low in calories, low in carbs, and packed with nutrition and flavor?  These breakfast eggs can be made ahead and frozen or refrigerated until you are ready to have a quick, easy breakfast.  They can be heated in the microwave as you head out the door to work in the am. 

You can use an assortment of vegetables or focus on your favorites.  You could use just spinach or just broccoli.  It’s also a great way to use up little amounts of various vegetables, like the last few vegetables left on the veggie tray. Frozen vegetables work well too.  Sprinkling the cheese on top of the “muffins” rather than mixing it into egg/vegetable combo let’s you enjoy the full flavor of the cheese (the most calorie laden ingredient) while using a minimal amount.

I use a silicone spatula along the edge of each “muffin” to scoot them out of the pan.

Breakfast Eggs On the Go

2 cups of egg substitute

2 cups of chopped vegetables (choose from spinach, onion, mushroom, bell pepper, tomato, zucchini, asparagus or broccoli)

1 cup shredded reduced fat cheese


Preheat oven to 375

Mix vegetables in a mixing bowl.  Use a nonstick spray, such as Pam on the muffin pan.  Divide vegetable mixture evenly into 12 muffin tins.  Pour equal amounts of egg substitute into each muffin tin. Sprinkle shredded cheese onto top of each, dividing equally.  Bake for approximately 10-12 minutes or until the center of each is firm.


These store nicely in the refrigerator or freezer and reheated in the microwave.  Any combination of vegetables and low fat cheese can be used.


Each  “muffin” contains approximately (varies slightly depending on vegetables used):  53 calories, 1.5 gm fat, 2 gm carbohydrate, 0.5 gm fiber and 7 gm protein








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2 Responses to A quick and healthy breakfast, it’s not impossible!

  1. Emma

    Yum! Made these with spinach, carmalized onions and feta cheese! Absolutely delicious! Thanks!

  2. Pat Suwalski

    Great idea. I am going to try this today

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