High Protein breakfast is the way to go!

A high-protein breakfast can activate your body’s natural fat-burning process.

It fires up your metabolism at the very top of the day…

And because it doesn’t spike your blood sugar, it helps keep fattening food cravings at bay.

That being said, even if you already try to eat a healthy, high-protein breakfast…

Sometimes your best intentions can get lost in the hubbub of a busy morning.

When this happens, it’s easy to just grab something quick and unhealthy at a coffee shop or drive-thru… or from a vending machine at work.

But I have a tasty, high-protein-rich breakfast recipe that might just rescue your diet on mornings like those:

Egg ‘Muffins’

Not only are they super-healthy… they’re incredibly simple to make. And you can easily make them ahead of time.

If you whip up a quick batch on Sunday evening, you’ll have enough protein-filled, on-the-go breakfasts to last you all week!

(They’ve even ‘portable’ — you can bring them with you as you dash out the door.)

All you need are eggs, veggies, goat cheese (optional), and a muffin pan.

Just set your oven to 350ºF, then spray a 12-cup muffin pan with cooking spray.

You whisk a dozen eggs in a large bowl (along with a little salt and pepper, if you wish).

Then, you chop up some of your favorite omelet ingredients — spinach, bell peppers, broccoli, mushrooms, etc. — into small bites and throw them in the muffin pan.

(Get creative! Vary the ingredients in each muffin cup so you can enjoy a different meal every morning.)

Now, pour the eggs over the veggies. (Fill each cup about ¾ full.) And if you’re in the mood, top each muffin with a little crumbled goat cheese.

Bake at 350ºF for 20-25 minutes, and you’ve got breakfast for the rest of the week!

You can store your egg muffins in your fridge for up to 5 days. (If storing longer, freeze them.)

Whenever it’s time to eat, just pop a couple in your microwave for a few seconds to warm them up.

This way, you can start each day with metabolism-boosting protein that tastes great!



  • 12 large eggs (preferably pastured or omega-3 eggs)
  • 2 cups diced veggies (spinach, bell peppers, mushrooms, broccoli, etc.)
  • Sea salt and pepper as desired
  • ½ cup crumbled goat cheese (optional)


  1. Preheat oven to 350ºF.
  2. Whisk eggs (along with salt and pepper) in large bowl.
  3. Chop veggies into small, bite-sized pieces.
  4. Spray 12-cup muffin pan with cooking spray.
  5. Add veggies evenly to cups.
  6. Pour eggs over veggies (until cup is about ¾ full).
  7. Top with goat cheese (optional).
  8. Bake for 20-25 minutes.
  9. Enjoy your breakfast on the go!

Amy Lee, MD (Nucific)