Egg and Veggie Muffins | Healthy High Protein Breakfast

Medically reviewed by Abbey Sharp, Registered Dietitian (RD), BASc.

These egg and veggie muffins are a healthy, high protein and whole grain breakfast option to help you start your day.

Guys, I love breakfast. It has always been my favourite meal of the day, and I fall more and more in love with it each time I write a breakfast recipe. I am also super busy, and that’s where these muffins really come in handy to heat up on a hectic day.

Why This Recipe Works

Who doesn’t love a classic caprese salad? This recipe combines the goodness of eggs and whole grain wraps with the delicious flavours of tomatoes, cheese and basil. Asides from being delicious, these egg and veggie muffins make for a totally balanced on-the-go breakfast too: we’ve got fibre in the wraps and the tomatoes, protein from the eggs, and fats from the eggs and cheese. Tasty, filling, AND nutritious? It’s really a win-win.

Key Ingredients

Whole Grain Wraps – the wraps in this recipe basically act as the liner for these muffins. Not only do they provide the nutrition of fibre and complex carbs, they provide the structure that make these muffins perfect for eating on the move.

Eggs – I mean, what’s a egg and veggie muffins without the eggs? Eggs are one of my favourite staples: they are easy to prepare, keep well in the fridge, and provide a great source of quality vegetarian protein. Also, contrary to what we’ve been told about eggs in the past, recent studies have shown that we do not need to be weary of the cholesterol in egg yolks! You can read more about that in this post on the blog.

Bocconcini, cherry tomatoes & basil – Any tomato, basil and cheese flavour combo automatically has my heart. However, if this isn’t your thing, feel free to swap these ingredients for any other types of cheese and veggies you enjoy!

How to Make This Recipe

Step 1: Preheat oven to 375F. Spray muffin tins with nonstick cooking spray and insert your whole grain wrap circles.

Step 2: Toss in the cheese, tomatoes and basil and crack in an egg. Season with a pinch each of salt and pepper then bake for 25 minutes, or until the whites have set and the outside edges of the wrap turn a light golden colour.

Step 3: Enjoy immediately, or store in a freezer bag to rewarm throughout the week.

Expert Tips

Feel free to take this recipe and make it your own! I suggest trying different flavour combinations to see which one you like the best and experimenting with different types of wraps (you could try gluten free, spinach wraps, flax wraps – the possibilities are endless). You could even use only egg whites, instead of whole eggs, if that’s your jam!

I use a cookie cutter with a 4 1/2 inches diameter to cut the wraps into circles for these egg and veggie muffins. However, if you don’t have a cookie cutter on hand, you can also use a wide jar lid and cut around it to get circles!

Recipe FAQs

More Recipes You May Like

If you liked this recipe for egg and veggie muffins with tomatoes and basil, then you might also enjoy some of the other breakfast recipes on the blog:

• Vegan Stuffed Sweet Potatoes with PB&J
• Oatmeal Breakfast Bars with Berries
• Vegan Breakfast Sandwich with Tofu
• Vegan Breakfast Casserole
• Vegan Carrot Cake Baked Oatmeal
• Breakfast Berry Bread Pudding Muffins

What ingredients would you put in your egg cups? Have you tried these egg and veggie muffins?

Leave me a comment below with your thoughts!

Egg and Veggie Muffins | Healthy High Protein Breakfast

These veggie egg muffins with tomato and basil are a healthy, high protein and whole grain breakfast option to help you start your day.

4 from 8 votes

Print Pin Rate

Course: Breakfast, Snack

Cuisine: Italian, American

Diet: Vegetarian

Prep Time: 5 minutes minutes

Cook Time: 25 minutes minutes

Total Time: 30 minutes minutes

Servings: 6 people

Calories: 279kcal

Author: Abbey Sharp

Ingredients

• ▢ 3 Whole grain wraps cut into 4” wide circles
• ▢ 6 Eggs
• ▢ 12 Mini bocconcini balls
• ▢ 18 Cherry tomatoes cut in half
• ▢ 1/4 cup Basil chopped

Instructions

• Preheat oven to 375F.
• Spray muffin tins with nonstick cooking spray and insert Flatout circles.
• Toss in the cheese, tomatoes and basil and crack in an egg. Season with a pinch each of salt and pepper then bake for 25 minutes, or until the whites have set and the outside edges of the Flatout turn a light golden colour.
• Enjoy immediately, or store in a freezer bag to rewarm throughout the week.

Notes

Feel free to take this recipe and make it your own! I suggest trying different flavour combinations to see which one you like the best and experimenting with different types of wraps (you could try gluten free, spinach wraps, flax wraps – the possibilities are endless). You could even use only egg whites, instead of whole eggs, if that’s your jam!

I use a cookie cutter with a 4 1/2 inches diameter to cut the wraps into circles for these veggie egg muffins. However, if you don’t have a cookie cutter on hand, you can also use a wide jar lid and cut around it to get circles!

Nutrition

Serving: 1muffin | Calories: 279kcal | Carbohydrates: 14g | Protein: 8g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 164mg | Sodium: 211mg | Potassium: 175mg | Fiber: 2g | Sugar: 2g | Vitamin A: 540IU | Vitamin C: 12mg | Calcium: 73mg | Iron: 2mg

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Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.