Prep-ahead egg and veggie muffins provide an easy and nutritious snack |

Prep-ahead egg and veggie muffins provide an easy and nutritious snack

It’s no surprise that many people’s New Year’s resolutions don’t last much longer than the month of January. Research conducted by Strava, a mobile app and website that provides a social network for athletes, has discovered that Saturday, Jan. 12, was the fateful day of New Year’s resolutions this year.

After analyzing more than 31.5 million online global activities last January, Strava was able to pinpoint the date when most people report failing their resolution.

“It’s simple, but not easy,” said Christine Pierangeli, a certified master nutrition therapist and owner of Profound Wellness in Edwards. “I can give people the basic steps, but change can be hard for people.”

Pierangeli strives to provide pathways that help clients prepare and plan ahead so they can stay on track. She provides easy to follow recipes that can be made ahead of time so it’s easier to make healthy choices. One of those recipes is Pierangeli’s egg and veggie muffins.

“I love the egg and veggie muffins because they are a great grab-and-go snack. I put the recipe right on my website because I want items that are efficient and help people run on all cylinders,” Pierangeli said.

Make a batch early in the week and have a healthy breakfast or snack ready to go all week long.

“Eggs are a great source of protein and healthy fats. Egg yokes contain the choline, a vitamin that is essential for brain health,” Pierangeli said. “It’s the best reason to keep the yoke.”

For more information, please visit or try the recipe below.

12 to 15 eggs
1 teaspoon salt
1 teaspoon pepper
1-2 cups grated low fat cheese (sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat; omit the cheese if you want egg muffins that are Whole 30 or Paleo.)
1/2 cup onion
1/2 cup red pepper
Optional: chopped veggies such as blanched broccoli, red pepper, sauteed zucchini, sauteed mushrooms, etc.
Optional: diced Canadian bacon, lean ham, or crumbled cooked turkey sausage


Preheat oven to 375 F. Spray a Silicone Muffin Pan or Silicone Muffin Cups with non-stick spray or olive oil. In the bottom of the muffin cups layer diced meat, if using, sauteed vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl, add salt and pepper and beat well. Pour egg into each muffin cup until it is 3/4 full. Bake 25-35 minutes until muffins have risen and are slightly browned and set. Egg muffins can be stored in the fridge for at least a week. Reheat in the microwave for less than a minute to warm them.

Support Local Journalism