Grab ‘n go egg and cheese breakfast muffins

Head out the door in record time by making these breakfast-savers the night before.

Tara Miller's premade breakfast egg muffins
Tara Miller’s pre-made breakfast egg muffins (Photo, Tara Miller).

The back-to-school morning rush is upon us. And these pre-made egg muffins are perfect for the occasion.

With the right balance of protein and fat, which gets you to lunch with level energy and a clear head, these bite-sized concoctions are flavourful, vegetable-packed and can be made in very little time. The best part is you can make them in a big batch on Sunday night, storing them in the fridge and reheating before running out the door in the morning.

I chose spinach, sun-dried tomatoes, goat cheese and chives to add to my eggs but the possibilities are endless. You can use any vegetables, herbs or cheese you have on hand.

Tip: Goat or sheep’s cheese are best as they’re easier to digest than cheese made from cow’s milk. Serve with sliced avocado, a piece of toast or eat a couple on their own.

6 eggs
1 cup spinach, finely chopped
4 medium size sun-dried tomatoes, finely sliced
2 tbsp chopped fresh chives
2 tbsp goat cheese
Sea salt
Ground pepper

1. Preheat oven to 350F

2. In a large mixing bowl whisk eggs

3. Add spinach, tomatoes, chives and a pinch of salt and a few grinds of pepper

4. Cut six squares of parchment paper and line each space of a six-hole muffin tin with paper

5. Evenly divide egg mixture into the parchment paper

6. Top each with a few crumbles of goat cheese

7. Put in oven and bake 15-18 minutes until cooked through

8. Let cool and eat immediately or store in fridge for up to a week and reheat when needed

Note: I used parchment paper to line my muffin tins to avoid the possibility of leaching harmful chemicals from the pan into my food. Alternatively, you could use paper baking cups, but I definitely recommend using something. Although convenient, non-stick pans contain a chemical called perfluorooctanoic acid (PFOA) that is a suspected carcinogen and hormone disruptor. Also look out for aluminum baking pans, as elevated levels of aluminum have been linked to Alzheimer’s disease.

Nutrition facts
Serving size 65 g
Calories 110
Total Fat 8 g
Saturated Fat 3 g
Cholesterol 194 mg
Sodium 128 mg
Total carbohydrates 2 g
Sugar 1 g
Protein 9 g

Tara Miller is a Toronto-based holistic nutritionist. Her educational background is from The Institute of Holistic Nutrition combined with a degree in psychology from the University of Guelph. This combination allows Tara to address the challenges individuals face when it comes to everyday healthy living. Tara is also the owner of the Health Hut Boutique in Muskoka where she offers effective and toxic-free beauty, household and specialty food items. You can follow her blog for holistic recipes and tips at