Quick, High Protein Breakfast idea: Clean egg muffins!


I was inspired by a recipe I was reading in Oxygen Mag yesterday, and decided to try my own version of their “Clean egg muffin”. I’m so happy I made these…they are so cute, clean, and lean!

INGREDIENTS for 24 cupcakes:

– 1 red bell pepper

– 2 roma tomatoes

– good handful of fresh basil leaves (cut these from my garden, LOVE the smell of freshly cut basil)

– 3-4 scallions (green onion)

– 6 whole eggs + 4 cups of egg whites

1. Chop up all of your veggies! Then mix them together in a large bowl. Next, whisk your whole eggs and egg whites together in anotehr bowl.
2. Line your muffin tins with cupcake holders and spray with PAM. If you don’t have liners, you can directly spray PAM onto the tin. Then fill your cups with about a tablespoon of egg mixture.
3. Next fill the rest of the cup up with veggies! Then fill to the top with the rest of your eggs. You can pretty much fill to the brim.
4. Pop them into the oven at 375F for about 20-30 min or until you see that they are firm on top.
Yummy!!! I was so hungry. Couldn’t wait to eat.

Simply peel the egg muffins out of your liners and serve with some salsa. Super yummy!!!! This is a great meal for those of you who have super stressful mornings and don’t have time to make an omelet. I have 24 of these and can eat them for bfast for the rest of the week. I suppose you could eat them in the car or on the subway too. But be careful of course!


total recipe: 1061 cals, 34g fat, 32g carbs, 144g protein.

per muffin: 44.2 cals, 1.4g fat, 1.3g carbs, 6g protein.

Amazing! I hope you make these. It will save you so much time in the morning!!! Just refrigerate and pop in the micro for like 30 sec and you’re off!

Happy Sunday yalls 🙂

<3 Cassey


79 thoughts on “Quick, High Protein Breakfast idea: Clean egg muffins!”

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  1. Papa Paul says:

    How do you get rid of the Sauve pop up that pops up and blocks part of your recipe very annoying

    1. Amanda says:

      get a pop up blocker for your computer lol

  2. Allison Ronca says:

    I’m allergic to bell peppers. Can I take them out of the meal?

    1. Angela says:

      You can substitute with whatever u want in the egg. i like bacon, ham or tomatoes in mine. i’ve even put a pre-cooked sausage patty in them 🙂

  3. Victoria says:

    These are amazing! I made them today – with olives, mushrooms and green bell peppers – and they basically taste like pizza. They’re super filling as well – I only managed to eat two, but feel nice and full.

  4. Sophie says:

    These are in the oven as I type. So excited, they smell so good cooking.

  5. Kahlina says:

    So I hoping on finding an answer about egg whites and what i can replace them with. I live in Germany and can’t find anything. I read comments about separating the eggs from the yolk but i don’t think people understand that its would talk ALOT of eggs to get even one cup on egg whites. So i was wondering if someone could tell me if i can use extra whole eggs and if so how many? thank you so much for your help.

    1. Anouk says:

      She uses the whole egg, i dont think you need to seperate the eggs. I always use egg white and yolk all together 🙂

    2. Erica says:

      She uses more egg white because they are so healthy, but you could easily just just whole eggs to substitute if you can’t find any. Try using 4 eggs instead and as long as it gives you enough to fill the cups after you’ve added all your ingredients then you’re good. If not just whisk a few more until they are full. 🙂

  6. Grace says:

    How long will these last in the fridge? How long do they go in the microwave?

  7. amanda d says:

    ok so these babies are in the oven! I used tomatoe and spinach instead and used 5 eggs and 1 cup of whites, plus I put a lil bit of cheese in the center to up the protein since im a nurseing mom! wohoo can not wait to try

  8. Lexi says:

    they were good :)! I used spinach instead of basil lol because thats what I had. I love high in protein but low calorie they are! thank you Cassey!

  9. catherine says:

    Yummy, and so easy to do. Love it

  10. Annika says:

    SO good, thank you!!!

  11. Natalie says:

    I just made them and my mum ate half of it cause she liked it so much. they are delicious 🙂

  12. Devon says:

    I just made these and they were AMAZING! I had to make some substitutes though because my mom also doesn’t believe in egg beaters and i didn’t have enough eggs to make 4 whole cups so i divided the recipe in half and i used ground chia seeds to replace some of the eggs (2 tbsp + 3 tbsp water = one egg). I was worried because I’ve never used chia seeds like that but i mixed everything together with the eggs and letthem soak. They turned put perfect and the texture was eggy and everything. They looked a little brownish because of the seeds but that was the only thing that was off.

    1. dolly says:

      hey devon am dolly i just tried these to make but it was not proper so plz can you give a recipie if you dont mind.

  13. Melissa Debach says:

    Is the Pam necessary if using the cupcake liners? Don’t they sort of do the same thing?

    1. Ashley says:

      Yeah I’ve never used PAM when I use cupcake liners, I really don’t see the point.. seems like it is just added oil.

      1. Lauren says:

        I did it without it and they stuck like crazy!

  14. Elena says:

    I just made these for myself and my mom. We loved them! Thanks for the recipe. I still have a lot left over for a quick breakfast tomorrow! Yum!

  15. BryAna says:

    I am only a teenager and my mom doesn’t believe in the liquid egg white stuff, so can I substitute the egg whites for more eggs, or any other dairy product?

    1. Alex says:

      Crack an egg and just don’t let the yellow yolk out. The clear is egg whites. You can break off the top half of the egg and catch the yolk in it or take it out using a water bottle (there are some YouTube videos about it).

    2. Ashley says:

      How does someone not believe in food?

  16. Krys says:

    Can these freeze? Or do you just leave them in the fridge?

  17. carlson says:

    i wonder why the total recipe is 1061 cals for 12 muffins, but per muffin is 44.2 cals???

    1. Jenny Nguyen-Don says:

      it makes 24 muffins. she only shows 12 though

  18. jess says:

    Can I freeze the leftovers ?

  19. Amy says:

    how do you store these? do they not go bad in the fridge really qiuckly?

  20. Carrie says:

    Do you know what the Fiber?

  21. kaitlynn says:

    mine turned out weird and i dont know why Dx
    they were hollow inside and the texture was weird

  22. Maria says:

    Cassey, there Muffins are really delicious! It’s a perfect new recipe for on the go. That brings variety in my meal plan at work.
    Thumbs up for more recipes like this!

  23. Sophie says:

    This = awesome. Even if I’m feeling lazy I can make a batch at the start of the week and have them for breakfast like 4 days in a row. That’ll be ok, right? Do they keep well in the fridge?

    Thanks a lot!

  24. Becky says:

    Thank you so much for posting this recipe! they are amazing! i have them with some whole wheat toast and some fresh blueberries and my, oh my, it’s my new favorite breakfast.

  25. Natalie says:

    I just started working through your old recipes and these are fantastic! I made a dozen and had a great healthy breakfast for work all week. Thanks!

  26. Laura Sperry says:

    How much fiber in the recipe?

  27. B says:

    So easy to do! Thanx for the recipe! but i have a question
    i live in Kazakhstan and i don`t understand what is PAM? is that oil? can I use olive oil?

    1. Fatima says:

      PAM is a cooking spray which allows you to spray a thin coat of oil on the cupcake tin instead of having to worry about tons of calories, as regular bottles of oil.. well it’s kind of hard to ‘lightly grease’ anything with that. (:

      You can make your own olive-oil sprays! You just need a bit of water and a normal spray! Look here : http://naturesnurtureblog.com/2012/04/03/tiny-tip-tuesday-homemade-cooking-spray/ for the way to make your own cooking spray, hope I helped 🙂

  28. nicole says:

    are these the regular or mini cupcake size?

    1. blogilates says:

      regular cupcake size

  29. Dana says:

    Can you use just egg whites?

  30. April says:

    Fantastic! I used jalapeños instead of red peppers and they were wonderful!

  31. Jayna says:

    Yum! Do you eat the leftovers cold, room temp, or do you reheat them? If you reheat them, by what method?

    1. chau says:

      she said to pop it in the microwave for 20 seconds if you want to warm it up

  32. GiGi says:

    I want one… or five right now!!

  33. Teressa says:

    can we put other veggies in there as well? like the mushrooms/spinach/edamame?

  34. Alicia says:

    So with these, if I can’t get egg whites, I have never seen them in Australia :(, then how should i substitute for the 4 cups of egg white? Because I don’t think I would know what to do with that many yolks :3

    And how significantly would it change the nutritional value if I used whole eggs?

    Thanks! I LOVE YOUR BLOG <33333

    1. Amy says:

      Some Coles have egg whites in the freezers next to the pastry/baking stuff. About $7 for a 950ml bag. They’re not in every Coles, but I found some yesterday 🙂

      1. Shivi says:

        you can get the egg white bags from IGA too but they have to be used within a week so if I were you I would maybe make a double batch if you have leftover eggwhite(not sure how far 950ml will go) and freeze the leftover muffins for future quick brekkies. I’m thinking of doing this myself

    2. Ashtricks says:

      Woolies sells them too in the freezer section. They’re close to the frozen berries and come in a similar bottle to milk. 🙂

  35. Zuzana Paar says:

    Love it, but how did you get 32 carbs? there is almost nothing I see. Maybe i have missed something. Have you counted salsa?
    To me without salsa it looks like almost 0 carbs

    1. blogilates says:

      Red peppers, tomatoes, eggs have carbs. The 32g is for the entire recipe.

      1. Zuzana Paar says:

        Eggs have 0 carbs, tomatoes, minimum and red pepper I agree, but still its too much. Don’t want to be pain in … just thought that its even better and lower in carbs.
        O maybe those eggwhites from the box have them. I haven’t though about that.

        1. Michele K. says:

          Zuzanna, here is a breakdown of carbs according to livestrong.com and caloriecount.com

          From Livestrong.com

          1 medium red bell pepper
          Carbs: 8g
          1 medium roma tomato x 2
          Carbs: 7g

          From Caloriecount.com
          1 cup basil leaves, whole
          Carbs: 0.8g
          4 medium, 4 1/8″ long scallions
          Carbs: 4.8g
          6 large eggs, whole
          Carbs: 2.4g
          4 cups egg whites
          Carbs: 6.4g

          Total Carbs: 36.4g

          Yes, it’s a little off from what Cassey had, but not by much.

  36. Laura says:

    How would these fit into the 90 day challenge? I’m hoping to start following along on Tuesday (gotta hit the grocery store first!), but these look so delicious! Maybe 2 (or 3?) as a substitute for the Tuesday/Thursday/Saturday breakfast?

    1. blogilates says:

      Use them for omelets!

  37. Cayla says:

    These look amazing!
    Just a quick questions though, about how long would they keep for?
    and would you keep them in the fridge, freezer or just in a container at room temp?

    1. blogilates says:

      fridge – I’d try to eat them within a few days (maybe a week) to be safe!

      1. Lisa says:

        So for the 12 day challenge will they keep all week? Or should I freeze them?

  38. Kristie Chan says:

    How many is recommended for one serving?

  39. Diana says:

    YUM these look amazing and so, so easy – perfect to bring to a potluck brunch where you’re not sure of how many healthy options will be available!

  40. rah says:

    I do the same thing but line the tins with deli turkey or ham. They crisp up around the edges…yum!

    1. blogilates says:

      OH MAN! That is a good idea!

  41. Maud says:

    amazing idea!!! so bad that I can’t eat eggs!!