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Try This Quick & Healthy Breakfast

Do you struggle to eat a healthy breakfast on busy mornings?

If you do, skip the drive-through and try this quick “egg muffin” recipe.

It’s easy to prepare ahead of time, stores well, and will keep you feeling your best throughout that busy morning.

Healthy Breakfast: Egg Muffins

In this video, Registered Dietician Noelle Citarella, of Buffalo Nutrition & Dietetics, and Julia Mullican, Buffalo Rehab Group Physician & Community Liaison, walk you through preparing a healthy and quick breakfast.

Prep time:  15 minutes

Cook time: 25 minutes

Servings: 12


  • 1 cup lightly packed baby spinach (chopped)
  • ¾ cup finely diced bell pepper (green, red, etc.)
  • ¾ cup quartered cherry tomatoes
  • 6 large eggs
  • 4 large egg whites
  • ¼ teaspoon kosher salt
  • ¼ teaspoon dried basil
  • ¼ teaspoon dried oregano
  • Pinch ground black pepper
  • ¼ cup crumbled feta cheese (plus additional to sprinkle on top)


  • Place a rack in the center of your oven and preheat to 350 degrees (Fahrenheit). Lightly coat a 12-cup muffin tin with nonstick spray.
  • Divide the spinach, bell pepper, and tomato among the cups (fill 2/3 of the way full).
  • In a large bowl, whisk together the eggs, eggs whites, and spices. Carefully fill each muffin cup ¾ of the way to the top with the egg mixture. Sprinkle feta evenly over the tops of the cups.
  • Bake for 24-28 minutes until the egg muffins are set. Let cool for a few minutes and run a butter knife around the edges of each muffin to loosen them. Remove muffins from pan and enjoy immediately or let cool on a wire rack and refrigerate or freeze for later.

These healthy breakfast egg muffins are extremely flexible! Swap veggies or spices to your liking.

If you’re preparing the egg muffins ahead of time, make sure to store them in an airtight container or Ziplock bag up to three days in your fridge. If you want to store them longer, wrap each muffin individually and freeze them for up to three months.

When you’re ready to eat, place your thawed muffin in the microwave for about 30 seconds. If your muffin is frozen, microwave for about one to two minutes.

(References:  Wellplated.com)

Want more help creating & sticking to a healthier diet?

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Registration is free, and all classes are held online with leading Western New York healthcare professionals.