Veggie Egg Muffin Recipe

With our busy lives and crazy schedules, it is sometimes hard to take the time to prepare and enjoy a good breakfast. The donut, bagel or packaged breakfast cereal is much more convenient, right? However, refined grains and added sugars aren’t the best choices to start off your day. If you begin with some high quality protein and a little bit of healthy fat, you will feel more satisfied, and your blood sugar will stay stable for a longer period of time. Current research suggests that if you eat your meals within a smaller window throughout the day (during the light hours if possible), you may keep weight off more easily. 

So, start your day with a nourishing breakfast, like these yummy veggie egg muffins. They have a sweet potato shell and are filled with sautéed vegetables and eggs. The recipe doesn't include cheese, however you may add some if you prefer a more quiche-like consistency. Make them ahead of time and store in the refrigerator. Warm them up for a quick meal in the morning, or if you’re in a rush, take a few along with you. They taste great, whether they are hot, cold or room temperature. These egg muffins are a healthy addition to the kids’ lunch boxes, or an easy snack when they come home. Feel free to vary the ingredients to suit your taste.


2 c chopped zucchini
1 c chopped onion
1 c chopped mushrooms
1 medium sweet potato shredded
6 large organic eggs
2 T coconut oil
2T organic butter
1 T basil
1T dill
Pepper and Himalayan/Sea Salt to taste


Preheat oven to 350 degrees F. Place paper baking cups in 12-muffin tin. Peel and shred sweet potato. Melt coconut oil and mix with potatoes. Press a couple spoonfuls into paper baking cups, hollowing out the middle and spreading the potatoes up the sides, forming a shell. Bake unfilled for 15 minutes.



In the meantime, saute the zucchini, onions, mushrooms and seasonings in butter until tender. Divide mixture into muffin cups. Whisk eggs and pour over veggies in each cup. Bake for 20-25 minutes.

Variations: Be creative and play with additions such as organic sausage, bacon, jalapeño or bell peppers

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