Meal Prep Recipe: Veggie Egg Muffins



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I'm Kris, trained chef, culinary nutritionist and busy mom, here to help you take the stress out of healthy eating with flexible meal planning, simplified meal prep and easy budget-friendly meals.

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Ahh, breakfast. It’s usually the most neglected (ok, maybe next to snacks) meal of the day- and certainly for meal prepping mamas. But breakfast can be a C-RAZY time of the day! At least it is in my house, and I only have 1.25 kids (and a husband, the .25 is in my belly!). So why wouldn’t we think to put time and effort ahead of time into making one of the craziest times of the day easier? That’s what I thought. 


There are so many awesome meal prep options for breakfast- many of which I cover (and demo) in Healthy Mama Meal Prep.  Chia seed pudding, yogurt jars, super smoothies, or my favorite- and a staple in the Healthy Mama Kris house… egg muffins. As you’ll see in the video, these babies are SUPER quick to come together, they don’t take long in the oven and they keep well in the fridge for the whole week (though I promise, they won’t last that long!) and the whole family loves them. They’re like individual crustless quiches, and they make the perfect quick breakfast at home or on the go. 


Want to try them yourself? Check out this exclusive preview of Healthy Mama Meal Prep’s dozen-plus cooking demos, and find the recipe below. 


Vegetable Egg Muffins

Makes 12 muffins


10-12 large Eggs 
1/2 cup minced onion*
1/2 cup chopped bell peppers*
1/4 cup sliced green onions*
1 cup chopped baby spinach*
1/2 tsp sea salt
1/2 tsp Italian seasoning
1/4 tsp garlic powder
coconut or avocado oil spray as needed

*may substitute 1 1/4 cup veggies + 1 cup greens


1. Pre-heat oven to 375.
2. Crack eggs into a large mixing bowl and whisk well. Add and whisk again 
3. Add vegetables and stir to mix fully 
4. Grease 12-cup muffin tin with coconut oil. (I recommend a silicone muffin pan). 
5. Evenly divide the mixture between muffin cups (about 3-4 tbsp per cup) 
6. Bake 20- 25 minutes until cooked through (should not jiggle; knife inserted comes out clean)




Healthy Mama Meal Prep  is a self-paced online video course, consisting of 5 modules including over 20 videos teaching you the basics and beyond of how to meal plan and meal prep your way to a healthier life.

You’ll learn:
-the three types of meal prep because there is no one size fits all-how to master meal planning for YOUR family
-the three steps to meal prepping quickly and efficiently
-how to create a grocery list based on your meals and budget
-how to organize your meal prep to save time in the kitchen
-how to create a balanced meal for everyone in your family
-quick, and simple breakfasts, lunches, dinners and snacks
and so, so much more.

Did I mention there are 14 bonus cooking demo videos, as well as lesson guides to go with each video lesson, over 50 pages of printable resources and 60+ real food recipes. Yes mama, this is exactly what you need to serve yourself and your family healthy, nourishing meals on a daily basis- without pulling your hair out or giving up and piling the kids in the car for the drive through, again.




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