These healthy breakfast egg muffins are easy, low carb and great for meal prep. Best part is they are gluten, dairy and grain-free. Perfect for just about any nutritional lifestyle! 

Makes 12 


  • 9 eggs (or egg substitutes)
  • 1 tablespoon oil (olive, avocado or coconut)
  • 1 clove garlic, finely chopped or 1/2 teaspoon garlic powder
  • 2 1/4 cups chopped veggies (broccoli, spinach, swiss chard, tomato, bell pepper and/or mushrooms)
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon paprika
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper


  1. Preheat oven to 350 F. Lightly oil a 12-cup standard muffin tin, use liners or a silicone muffin pan.
  2. In a large pan, add 1 tablespoon of oil and sauté garlic for 1-2 minutes on medium heat. Add chopped veggies and sauté for another 5 minutes. (If short on time, use raw chopped veggies and 1/2 teaspoon garlic powder instead).
  3. In a large bowl, whisk eggs, then add in chili powder, paprika, salt and pepper. Add in cooked or raw veggies and mix well.
  4. Spoon into muffin pans. Cook on middle rack for 20-25 minutes, or until edges are golden and center is set. 
  5. Serve warm or keep refrigerated in an airtight container for 2-3 days. Reheat leftovers if desired.

Elena Wilkie of La Quinta creates real food recipes with simple ingredients that are gluten-free and deliciously healthy. She can be reached at [email protected] For more recipes, visit Instagram and Pinterest @afoodiesbliss.

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