Quick, Healthy Breakfast

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Today I wanted to give you a quick and easy way to take a protein packed breakfast with you while running out the door. This takes a little bit of prep ahead of time but once you’re done you’ll have a quick and easy breakfast that will help you burn fat. Don’t worry about the whole eggs, unless you’re really watching your cholesterol, whole eggs have more vitamin D, B2 and B12. The fat in the eggs will also be used for energy and keep you feeling satiated throughout the morning, so don’t think whole eggs have too much fat, you’ll be burning it off by your first email.

Note: You can add any type or amount of vegetables you want to this. My favorites are spinach and onions so I listed those below. I also like peppers and mushrooms.

12 Whole Eggs
1 Package Frozen Spinach
1 Onion (optional)
1/2 C Shaved Parmesan Cheese
1 Tbls. Olive Oil
1/2 tsp. Salt
1 tsp. Pepper
Light cooking spray
12 portion muffin tin

Beat eggs in a bowl, add salt, pepper. Saute’ onions in olive oil until translucent, set aside to cool. Thaw out spinach and drain of as much water as possible. Chop spinach and add to the eggs along with the onions. Spray muffin tin with Pam cooking spray. Portion out egg, spinach and onion mixture into muffin tins. Top with the grated Parmesan cheese and bake at 350 degrees for approximately 20 minutes or until golden brown on top and cooked through.
Let cool and them “pop” them out of the tins.

Make these on Sunday and store in the refrigerator for the week. Grab one or two, pop them in the microwave for about 10 seconds to warm up and head out the door with breakfast in hand.

Each egg “quiche” has approximately:

114 Calories
8g. Protein
8g. Fat
2.25g. Carbs
3g. Fiber


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  • umm, this looks great, but does it say 3.2 grams of carbs or 32?

  • Oh my gosh, I'm sorry. Thank you for pointing that out, I'm not sure how that happened. Updated caloric values are above. Thanks again.

  • I made these last night because I was going to the gym this AM and would not have anything to bring to work for breakfast. These taste incredible and are so easy. This is a huge fix for my breakfast problem when I can't make something at home!!!! Thanks Mark!

  • In reply to jedstrom:

    You're welcome! Glad you liked them. Thanks for reading and thanks for the feedback!

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    Mind-boggling job mates, I take pleasure in longing your articles.

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