Hack 2 Jump Start Your Day with Vegg-Tastic Muffins

habits recipes

Is Breakfast the Most Important Meal of the Day?

There are varying opinions out there about the importance of Breakfast. Here is a thought - YOU do YOU! Meaning, listen to your body’s signal to you about what is right. Your stomach, your cognitive functioning abilities, and your level of energy; these are 3 key areas to pay attention to.


Watch the video for some thought on Breakfast as the most important meal; what the BlueZones say about it; and other ideas for you.

This was from a live Facebook challenge we did.


As in Hack #1, ask - Am I hungry? Then, act on that.


Now, when you answer yes, make sure you are fueling your body in a solid way with protein, carbs and fat. 30% protein, 40% HEALTHY Carbs, 30% healthy fat is a general rule of thumb. Again, you do you.


Here is my “Go To” recipe that can be made ahead of time, frozen, and gives my body exactly what it needs to get started right!



Vegg-Tastic Egg Muffins


Base Recipe:


10 Eggs (if your budget allows, use Pasture Raised)               

1/2 Cup Plain Yogurt (I prefer Goat or Coconut)

1 Cup shredded cheese (ie: Mozzarella, Parmesan, Goat, Cheddar, or a vegan alternative)


Vegetable Options

1 Cup chopped Spinach         1 Cup Diced Red/Green/Yellow Peppers

1 Can Green Chilis                  1 Cup Diced, Caramelized Onions

1 Cup Chopped Broccoli         1 Cup Diced Tomatoes

Or any Vegetable combination you desire


Protein Options, if desired:

1 Cup Crumbled Bacon; Chorizo, Ham or any other protein you desire 


2 Tbs Olive or Avocado Oil        

Salt, Pepper, Other Seasonings.


Optional: 1/4 cup chia seeds, 1/4 cup flax seeds or flax meal (good source of protein, fiber, Omega 3s, to name a few benefits)


Preheat oven to 350.   Heat Olive Oil in large skillet. Sauté Vegetables for 5 minutes or until browned/caramelized.


Cook Protein, if using.


In mixing bowl, whisk eggs, and yogurt. Season with Salt, Pepper and other Seasonings.


Sprinkle shredded cheese evenly in 18  muffin cup pans (I use silicon). Evenly top with vegetables and protein. Evenly cover with egg mixture.

Place in oven and bake for 22-30 minutes, until toothpick inserted comes out clean. (I like mine well done!)


Top with Salsa, Hot Sauce or Avocado, if desired. Can be refrigerated up to one week, or frozen for 3 months.

Bon Appetit! 


Are you ready to live your best life?


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