• 1 tablespoon olive oil
  • 1 cup red pepper measured after chopping
  • 1 cup green pepper measured after chopping
  • 1 cup yellow onion measured after chopping
  • 2 cups baby spinach – roughly chopped measured/packed before chopping
  • 1 cup mushrooms measured before chopping
  • 2 cloves garlic minced
  • salt to taste
  • 4 whole eggs
  • 4 egg whites
  • hot sauce optional for drizzling on top!


  • Preheat oven to 350 degrees F.
  • Grease a standard non-stick 12-slot muffin pan with cooking spray and set aside.
  • Heat a large non-stick skillet over medium heat.
  • Once hot, add in oil, red pepper, green pepper, and onion.
  • Saute 5-7 minutes, or until peppers are tender.
  • Add in spinach and mushrooms and cook for an additional 2 minutes.
  • In the last 30 seconds, add in minced garlic.
  • Season with salt and remove from heat.
  • Crack eggs/egg whites into a large 4 cup measuring cup and whisk together.
  • Stir in cooked veggies.
  • Pour the egg/veggie mixture evenly into the prepared muffin pan.
  • Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked.
  • Cool slightly and serve immediately!
  • Leftovers can be stored in an airtight container in the fridge for about 4 days.
  • These may also be frozen.
  • To reheat, pop them in the microwave until warm.

Nutrition – per muffin

Calories: 50kcal | Carbohydrates: 3g | Protein: 4g | Fat: 2g | Cholesterol: 62mg | Sodium: 47mg | Potassium: 161mg | Fiber: 1g | Sugar: 1g | Vitamin A: 995IU | Vitamin C: 28.5mg | Calcium: 20mg | Iron: 0.6mg