Veggie Egg Muffins

Nutrition breakdown

At 320 calories it sits in the sweet spot for a satisfying breakfast that still leaves plenty of room for the rest of your meals. Its 28g of protein is a solid contribution toward the 0.7–1g per pound of bodyweight most active people aim for across a day. Roughly 35% of its calories come from protein — a lean, protein-forward split that's ideal when you're in a calorie deficit and trying to hold onto muscle. That works out to about 8.8g of protein per 100 calories, a quick way to compare how "filling per calorie" one meal is against another.

Why this breakfast works

This breakfast earns its place because protein is the most satiating macronutrient, so a high-protein meal keeps you full longer on the same calories; keeping carbs low here helps steady your energy and appetite through the afternoon; it proves a plant-forward plate can still hit real protein numbers, not just salad; and it stays gluten-free without any specialty ingredients. Built around eggs, spinach, bell pepper, cheese, it's the kind of simple, repeatable meal that makes a healthy diet feel automatic rather than like a project.

Tips & variations

• Prep ahead: double the eggs and cook once to have two servings ready — batching is the single biggest time-saver for staying consistent.
• Bump the protein: add an egg, a scoop of Greek yogurt or a few extra grams of eggs to push it over 30g if this is your main meal.
• Season boldly: a squeeze of citrus, fresh herbs or a pinch of chilli lifts the whole dish for zero extra calories.
• Track it in one tap: log Veggie Egg Muffins in FitScan and its 320 calories and 28g protein count straight toward your daily macros.

Frequently asked questions

How many calories are in Veggie Egg Muffins?

One serving of Veggie Egg Muffins has 320 calories, with 28g protein, 6g carbs and 21g fat.

Is Veggie Egg Muffins good for weight loss?

Yes — its high protein and 320 calories make it easy to fit into a calorie deficit while staying full, which is exactly what sustainable fat loss needs. Portion it to your target and pair it with plenty of vegetables.

Can I meal-prep Veggie Egg Muffins in advance?

Most of these ingredients — eggs, spinach, bell pepper, cheese — hold up well for a day or two in the fridge. Store components separately and combine just before eating so nothing goes soggy.