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Low Carb – Make Ahead Breakfast Veggie Loaded Egg Muffins

Nutrition | Recipes | Suhoor

One of the most common meals that are compromised when it comes to healthy eating is breakfast. I’m sorry to say but no, that muffin you grabbed on the way to work or the granola bar you ate is not as healthy as you think. Be sure to scroll down to try out one of my favourite make ahead breakfasts that is packed with protein!

Is breakfast really the most important meal of the day?

Breakfast was often considered the most important meal of the day and to be honest I’m wondering if this was pushed more by cereal companies. Growing up, carb heavy cereal options are usually the go-to and looked at as an essential part of breakfast. If you think about most breakfast options, they are often very high in carbs. However, the last thing you want to do is start your day with fast digesting carbohydrates, only to feel hungry and a crash in energy a few short hours later. By doing this, you are setting yourself up for a day filled with energy crashes, hunger, and random snacking.

So the answer to the question of if breakfast is the most important meal of the day, is that it depends. 

If you are one of those people who wake up and aren’t hungry first thing in the morning, then don’t have breakfast. You can follow an intermittent fasting type of schedule. However, if you find yourself feeling very hungry later on in the evening, it may be a sign that you need to eat more earlier in the day.

On the other hand, if you wake up feeling hungry and looking for something to fuel you, a protein rich and fibre filled  breakfast will be more beneficial for you. 

Importance of the right type of breakfast

If you are a breakfast person, what you eat to start your day is just as important. You want to avoid carb heavy breakfasts such as cereals, granola bars, muffins, donuts, etc. You also want to be mindful of the sugar being added to your morning coffee.

Instead, focus on PROTEIN!

The right amount of protein will help you feel fuller, not spike your blood sugar levels, and provide you with a sustained source of energy. This doesn’t mean that you can’t have any carbohydrates, but make sure they are slow digesting complex carbohydrates with fibre like oats or whole grain sprouted bread. You can also add in healthy fats such as nuts and seeds or avocado.

Setting yourself up for a healthy breakfast

Regardless if you are rushing out to work or school or have little people depending on you to be fed, mornings can feel chaotic, which is why breakfast is often overlooked. The key to making time for breakfast is preparing ahead of time. Yes, I’m talking about meal prepping and no, you don’t have to spend hours in the kitchen. Start with one recipe you can make that will help you make healthier choices throughout the week. These Veggie Loaded Egg Muffins are a great option! These store really well in the refrigerator in an airtight container and can be reheated in a toaster oven. Have them on their own or make into a sandwich with whole grain sprouted bread. Depending on your goals, you want to aim for 20-30g of protein at breakfast, so you can have 3-4 of these Egg Muffins.

These Veggie Loaded Egg Muffins are an excellent option to start your day because they are packed with protein. This recipe uses a combination of whole eggs and egg whites to keep the protein content high. One egg muffin gives you 7g of protein! They also have 3 cups of veggies. You can use the listed veggies or change them up based on what you have at home.

Veggie Loaded Egg Muffins

Print Recipe Pin Recipe
Servings 12 Egg Muffins
Calories 75.3 kcal


  • 6 whole eggs
  • 1 cup egg whites
  • ½ cup milk
  • 1 red pepper chopped
  • 1 cup spinach chopped
  • 1 cup broccoli chopped
  • ½ cup green onions chopped
  • ½ tsp salt
  • ½ tsp black pepper
  • ½ tsp red chili powder
  • ½ cup cheese shredded


  • Preheat oven to 350oF
  • In a large bowl, whisk together eggs, milk, chopped veggies, and spices.
  • Pour equal amounts of mixture into a silicone muffin pan or in 12 silicone baking cups.
  • Top each egg muffin with cheese.

Notes: Silicone cupcake baking cups work the best as the eggs don’t stick. If you are using a metal pan, be sure to use cupcake liners.


    Calories: 75.3kcalCarbohydrates: 2.5gProtein: 7.1gFat: 4.2gFiber: 0.6gVitamin A: 994.9IUVitamin C: 25.3mgCalcium: 63.5mg
    Course: Breakfast
    Cuisine: American Inspired
    Keywords: breakfast, make-ahead
    ©The Healthy Muslims. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
    Did you make this recipe?Leave a comment below to let us know how it was!


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