These healthy egg muffins can be made on Sunday and frozen in two- or three-portions. Then, thaw them overnight in the refrigerator and then pop them into the microwave with some fresh fruit to make a delicious and healthy breakfast anywhere.


Cooking Oil Spray

One medium zucchini

Eight eggs at room temperature

Two tbsp milk

One medium carrot, coarsely grated

Three green onions (shallots), thinly sliced

1/3 cup frozen peas

1 cup reduced fat grated tasty cheese


  1. Preheat oven to 160 degrees C with a fan. Spray oil on a 12-hole x 3-cup-capacity muffin pan to grease. Grate zucchini. Squeeze zucchini and wrap it in a paper towel.
  2. In a large bowl, whisk together the eggs and milk. Add zucchini, carrots, green onions, and frozen peas. Stir in cheese and season. Pour mixture evenly into muffin pan.
  3. Bake 25-30 minutes until golden brown and set. Allow to cool in the pan, then transfer onto a rack. Serve hot or chilled.

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