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100-Calorie Cheese, Vegetable and Egg Muffins

Healthy, portable little egg muffins that you can enjoy without worry at under 100 calories each.

They’re great for breakfast, snacks, or in school lunches. They’re soft, yet dense and chewy. The vegetables add texture, and I like the surprise of biting into a juicy pea or a crispy pepper piece, and adding vegetables adds fiber so you feel fuller longer. Use this recipe as a way to clean out your produce drawer by taking advantage of what you have on hand.

We’re excited to share these healthy, portable little egg muffins with you, that you can enjoy without worry, and without leaving behind a lot of garbage. They come in at under 100 calories each - about 50 calories of egg, 20 from vegetables, and 20 calories of cheese per muffin.  They’re a great option for any time of day - soft, yet dense and chewy.

Because they keep for up to one week in the fridge, they’re easy to keep on hand. Thinking of grabbing a breakfast sandwich on the fly? Save the wrapper waste by popping a couple of these in one of our zero-waste ECOlunchbox containers, and you’re good to go! You don’t need a foil-wrapped bar after your workout - you’ve got these amazing muffins to help restore your energy. Whenever you need a protein boost, this recipe has you covered - no mess, no waste, only flavor.

As a bonus, this recipe helps you use up whatever vegetables you have left over in your produce drawer. Swap out the pepper for some mushrooms, if that’s what you’ve got on hand, and cut down on the dreaded food waste. Try out some different vegetable combinations, and let us know your favorite! We love trying new recipes, and we think you’ll love this one as much as we do!  


100-Calorie Cheese, Vegetable and Egg Muffins

Yield: 1 dozen medium muffins
Total time: About 45 minutes for cooling
Prep time: 15 minutes
Cook time: about 18 to 20 minutes 


  • About 1 1/2 cups shredded carrots (from about 4 medium peeled and trimmed carrots; do it yourself as opposed to buying bagged shredded carrots which I find to be too big, coarse, and tough due to the preservatives added)
  • 1/2 cup small diced orange bell peppers
  • 1/2 cup frozen peas (I didn’t thaw)
  • 1/2 cup frozen corn (I didn’t thaw)
  • 8 large eggs
  • Aalt and pepper, to taste
  • About 12 tablespoons shredded cheese, divided (I used Mozzarella)
  1. Preheat oven to 375 F. Spray a Non-Stick 12-Cup Regular Muffin Pan *extremely well* with cooking spray. Spray the base of the cavities and sides, then run your finger over the sides so that every inch is liberally coated with spray or you will be chiseling off stuck food; set pan aside.
  2. In a large bowl add carrots, peppers, peas, corn (or mix and match with your favorite vegetables; read blog post for suggestions) and toss to combine.
  3. Loosely pile about 3 tablespoons of vegetable mixture to each muffin cavity, or enough so that each is filled to about 2/3 to 3/4 full; equally distribute filling mixture among cavities until gone; set pan aside.
  4. In a 2-cup glass measuring cup (the measuring cup makes for easy pouring), crack the eggs and lightly beat with a whisk.
  5. Add the salt and pepper, to taste, and whisk to combine.
  6. Pour about 2-3 tablespoons of egg into each cavity, equally distributing among the cavities. They will be about 3/4 full after being topped off with egg.
  7. Top each cup with a generous pinch of cheese, about 1 tablespoon each.
  8. Bake for about 18 to 20 minutes, or until muffins are set, cooked through, and are lightly golden. They will puff in the oven, but sink upon cooling. Allow muffins to cool in pan on top of a wire rack for about 10 minutes before removing.
  9. You will likely need to rim each cavity with a small knife to help dislodge muffins. I find it easiest to rim with a knife and then ‘pop’ the muffin out using a small spoon. Muffins will keep airtight for up to 1 week in the fridge; reheat gently in the micro or serve cold.