Veggie & Ham Egg Muffins

This past Saturday, 5/7/16, marked the beginning of the May 2016 Whole Life Challenge (read more about it, here).

Several of my colleagues and friends at Cross Campus formed a team and are super excited to finally commit to doing the challenge (Michael, the co-founder of WLC, has been attempting to get us to do this for months). The challenge focuses on forming 7 key habits of health (nutrition, exercise, lifestyle, mobility, hydration, sleep, & daily reflection) while enjoying healthy competition with your friends or colleagues.

Though I got off to a rocky start on Saturday (I can't say no to good beer and good food, especially when friends are visiting), Sunday was much better! I spent the afternoon meal prepping- I roasted veggies for salads, made vanilla-cinnamon almond milk (recipe coming soon), and delicious protein packed egg muffins.

For me, I knew breakfast would be the hardest of the nutrition portion. Monday-Friday I rely heavily on avocado toast with whole grain bread. Sometimes it has an egg + Sriracha on it, sometimes it has tomato slices + Sriracha, and sometimes it has chopped mango + Sriracha. However, no matter how hearty my bread may be or creative my toast may be, neither Sriracha nor bread are WLC compliant.

Thankfully, I stumbled upon the magic that is the Egg Muffin. Packed with protein and veggies, it is the perfect savory start to my morning. It may not be bread, but hey, it's a start...

These next few weeks you will see a lot of breakfast posts, so please bear with me as I try to come up with easy, nutritious, and filling ways to start my day.


6 eggs

1/4 cup chopped ham

1/2 bell pepper, chopped

1/4 red onion, diced

1 cup spinach leaves

4-5 mushrooms, stems removed, and chopped

1 tsp butter or olive oil

salt and pepper

*optional: I normally include cheese (cheddar, gruyere, pepper jack), so if you are not removing cheese from your diet definitely include!


1. Preheat oven to 350°.

2. Spray or grease a muffin tin.

3. Sautee the onions, pepper, and mushrooms for about 4-5 minutes on medium heat in 1 tbsp butter or oil. Turn off heat, add spinach, and cook for 1-2 minutes. Season with salt and pepper, set aside.

4. Divide ham evenly in to muffin tins. The amount above should make 8 small muffins or 6 larger ones.

5. Top each with veggie mixture.

6. Beat 6 eggs in a pourable measuring cup, pour eggs on top of veggies and ham. Bake for 20-25 minutes.

7. Top with avocado, tomato, and hot sauce!

These will save for about 3 days in the refrigerator & can be frozen and stored for later. Simply pop them in the microwave and you're good to go!