Kid Friendly Egg Muffins

Kid Friendly Egg Muffins

Kid Friendly Egg Muffins, Healthy RecipeIn my recent Kid Friendly Healthy Meal Makeover Class in San Ramon, the moms and kids got to prepare egg muffins or egg cupcakes (call it whichever gets them excited about eating it. Protein is necessary for regulating blood sugar, energy, brain function and focus so having many options for protein is important for kids as well as adults! Not only are these little egg muffins a good source of protein, they are also gluten and dairy free. You can even add some veggies in there too! They were a big hit!


  • 12 eggs
  • 1 small sweet Hawaiian onion diced
  • 1 tbsp of crushed garlic
  • 1-2 cups of frozen or fresh veggies- my favorite to use is spinach, broccoli and kale
  • 1/3-1/2 cup of Daiya Vegan Cheese (gf, df, soy free) I use a combination of the white mozzarella style and the cheddar for a variety of flavors.
  • Salt, pepper and spices to taste
  • Optional to add bacon, turkey or diced ham

Preheat oven to 375 F. Use two paper liners in each slot of muffin pan, then spray liner with nonstick spray. In the bottom of the muffin cups layer diced meat, if using, vegetables, cheese and onions. Fill the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl with pour spout, add crushed garlic and spices, and beat well. Pour egg into each muffin cup until it is 3/4 full. Bake 25-35 minutes until muffins have risen and are slightly browned and set. Muffins will keep more than a week in the refrigerator. Egg muffins can be frozen and reheated, but I like them best when they are just refrigerated. For best results, thaw in refrigerator before reheating.

Authored by: JJ Flizanes

JJ Flizanes is an Empowerment Strategist. She is the Director of Invisible Fitness, an Amazon best-selling author of Fit 2 Love: How to Get Physically, Emotionally, and Spiritually Fit to Attract the Love of Your Life, and author of Knack Absolute Abs: Routines for a Fit and Firm Core, and was named Best Personal Trainer in Los Angeles for 2007 by Elite Traveler Magazine. JJ vividly reminds us that the word ‘fitness’ is not just about the state of one’s physical body, but also the factors which determine a person’s overall well being. And, for JJ, the key components in all these areas are ‘invisible’ — balanced support structures of nutrition, emotional centeredness and health. A video expert for and regular contributor for The Daily Love, JJ has been featured in many national magazines such as Shape, Fitness, Muscle and Fitness HERS, Elegant Bride, and Women’s Health as well as appeared on NBC, CBS, Fox 11 and KTLA. For her clients & followers, JJ designs customized coaching programs and unique, versatile approaches that harmonize the emotional, the mental and the spiritual. Find out more at or .

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