Hello and happy hump day.  All I can think about when writing that is the girl who rode in on the camel during this season of The Bachelor.  I will never have half the courage some of these women do.  This past weekend I not only caught up on The Bachelor and all my other guilty pleasure TV shows, since it was snowy and COLD outside I spend a lot of my time staying warm moving around the kitchen.  If you watched my Instagram story you saw that I prepped a few different egg muffins and was able to practice photographing them with my new camera I got for Christmas.  So today I for the What I Ate Wednesday link up I am sharing with you everything I ate on Tuesday which included these delicious Denver Egg Muffins we have been devouring for breakfast this week.  You will find the recipe at the bottom of the post. Enjoy =)

Breakfast and Mid Morning Snack

Tuesday morning I woke up and did an Arms and Abs Workout at 5 a.m.  It’s a struggle getting out of bed early in the morning during the Winter months.  And ninety percent of the time throughout my workout I’m thinking about food or how tired I am, but I make it through.  After some serious strength training work I had a vanilla Shakeology with a banana, almond butter, coffee, almond milk, and ice.  Once I got to work I snacked on two of these egg muffins to help keep me full until lunch.  I love the veggie, cheese, and Canadian bacon combo.  You could always switch up the veggies, but a traditional Denver omelet uses peppers and onions.

Lunch and Afternoon Snack

When lunch time came around at 1:00 p.m. I was hungry!  I had a kale salad with hummus, baked chicken, roasted veggies, and olives.  I massaged the kale with a little olive oil and lemon so didn’t really need any dressing.  Then later in the afternoon I had a Siggi’s yogurt with some homemade nut granola that I burned a bit.  But I refuse to just throw away food, so I’ll eat it up and try again this weekend.


For dinner I made this Korean Beef recipe and ate it with a large side of broccoli.  Hubby had brown rice too, but I was trying to have a low carb day as I’ve been experimenting a bit with carb cycling.  Just kind of struggling to stick to it on the weekends.

Late Night Cravings

We eat dinner pretty late, so almost immediately after the dishes were cleared I was craving something sweet and ate two of these Salted Date Brownie Energy Bites and drank a cup of tea.

Beachbody On Demand

Denver Egg Muffins Recipe

Now lets get to the recipe for these delicious Denver Egg Muffins.  I start them by sautéing the veggies and pre-cooked Canadian bacon rather then putting them in the egg mixture raw.  As they are cooking I heavily greased a muffin pan with non-stick cooking spray.  You want to use ALOT so they don’t stick.  Really looking to invest in some reusable silicone muffin liners to make clean up much easier.

Then I stuff each muffin with some of the veggie/ham mixture and add a small tablespoon of cheddar cheese (totally optional).  I whisk together 10 eggs plus 1/2 cup milk, I have always added milk to my eggs, I just love the creamy flavor it gives them.  Then poured the eggs in each muffin until they were almost full, don’t over fill or they will spill over while cooking.

You then just simply bake the muffins for 12-15 minutes and boom, a weeks worth of a healthy breakfasts.  Pair with fresh fruit or a slice of toast for a balanced meal.  Having these prepped the weekend before makes the busy morning routine much easier.  Enjoy!

Healthy Denver Egg Muffins and WIAW
Recipe Type: Breakfast
Author: Sweet And Strong
Prep time:
Cook time:
Total time:
Serves: 12
  • olive oil
  • non-stick cooking spray
  • 1/2 cup minced yellow onion
  • 1 green bell pepper diced
  • 6 slices Canadian bacon diced
  • 1/2 cup cheddar cheese
  • 10 eggs
  • 1/2 cup milk
  • salt and pepper to taste
  1. Preheat oven to 350 degrees F. Generously spray one regular sized muffin pan with non-stick cooking spray, and set aside.
  2. Heat olive oil over medium heat in a medium sized skillet. Add the diced onion, bell pepper, and Canadian bacon. Sauté and continue to stir about 4-5 minutes until onion is softened, add salt and pepper to taste then remove from heat.
  3. As the onion cooks beat together the eggs and milk, I beat them in a measuring glass so I can easily pour into the tins..
  4. Evenly distribute the veggie/ham mixture amongst the 12 muffin tins..
  5. Add a little under 1 tbsp cheddar cheese to each muffin tin, use more or less if desired.
  6. Top each muffin tin with the egg mixture until they are almost full, leave a small amount of space as muffins will slightly rise when cooking, then lower when cooling.
  7. Bake for 12-15 minutes, be careful not to overcook. Pull egg muffins out of the oven right when the eggs on top look set.
  8. Let cool before using a spoon to remove each muffin. Refrigerate up to four days or store in the freezer.
Pin For Later

Linking up with Jenn from http://www.peasandcrayons.com for What I Ate Wednesday.  You can view previous WIAW posts here.

Or view some of my other Favorite Healthy Breakfast Recipes.

[bctt tweet=”Healthy Denver Egg Muffin Recipe and #WIAW eats #healthy #blogger #mealprep” username=”sweetandstrong_”]

What do you typically eat for an on the go breakfast?

Have you tried carb cycling?

What’s one thing that’s been on your plate this week?

21 Comments on Healthy Denver Egg Muffins Recipe and WIAW

  1. Sarah @ BucketListTummy
    January 11, 2017 at 1:38 pm (6 years ago)

    I love egg muffins – they are great for portable, delicious protein packed snacks. And that chicken kale salad sounds great!

    • sweetandstrong
      January 13, 2017 at 2:20 pm (6 years ago)

      Egg muffins are always the first meal prep item I suggest everyone make!

  2. Cora
    January 11, 2017 at 2:31 pm (6 years ago)

    Egg muffins are SO good. I really should make them more. I love how versatile they can be, and how they are small and light and yet so surprisingly satisfying!

    • sweetandstrong
      January 13, 2017 at 2:21 pm (6 years ago)

      I love that there are so many different varieties too. I never get sick of eating eggs if I change up the fillings.

  3. Emily
    January 11, 2017 at 3:27 pm (6 years ago)

    I’ve never done carb cycling, but it looks like you had a really yummy day of lots of good protein! 🙂 My favorite eat on the go breakfast is probably, a yogurt bowl! 🙂

    • sweetandstrong
      January 13, 2017 at 2:22 pm (6 years ago)

      Oh yum, I haven’t done a good yogurt bowl in awhile. I’m going on a girls trip next weekend and gonna bring all yogurt parfait essentials.

  4. Kathy Wesbury
    January 11, 2017 at 4:11 pm (6 years ago)

    Love this! Another recipe I am forwarding on to my boys (men).

    • sweetandstrong
      January 13, 2017 at 2:22 pm (6 years ago)

      Thanks Kathy =) Hope the boys like them!

  5. Joyce @ The Hungry Caterpillar
    January 11, 2017 at 4:24 pm (6 years ago)

    Peppers and ham is a great combo–these would be a perfect quick breakfast for an early morning or a busy day! I’d love to have a batch of these in the freezer. I’m a little skeptical about your “courage” comment, if you can get up each morning in the dead of winter at 5 am for a workout. That takes guts!

    • sweetandstrong
      January 13, 2017 at 2:23 pm (6 years ago)

      Yes we have kept them in the freezer before and I think they taste better fresh, but love how easy they make the mornings.

  6. Melissa
    January 11, 2017 at 8:21 pm (6 years ago)

    those egg cups look like THE BOMB!!!! And those brownie energy bites sound so so so good!

    • sweetandstrong
      January 13, 2017 at 2:24 pm (6 years ago)

      You’ll just have to try both recipes and let me know what you think 😉

  7. Heather @ Polyglot Jot
    January 12, 2017 at 12:33 am (6 years ago)

    Mmm love egg cups! I love having them with some salsa on top!

    • sweetandstrong
      January 13, 2017 at 2:24 pm (6 years ago)

      OMG salsa, genius idea!

  8. Stephanie @ Wholesome Paradise
    January 12, 2017 at 1:04 am (6 years ago)

    Yum! Those Denver egg muffins look delicious. Egg muffins are definitely a great on-the-go breakfast option. I should make some. Your dinner looks delicious too.

    • sweetandstrong
      January 13, 2017 at 2:26 pm (6 years ago)

      They are the first on the go breakfast option I always recommend to anyone trying to meal prep or eat healthier.

  9. Jen @ Pretty Little Grub
    January 12, 2017 at 2:38 pm (6 years ago)

    I love making egg muffings. They are the perfect post workout snack! Thanks for sharing the recipe.

    • sweetandstrong
      January 13, 2017 at 2:26 pm (6 years ago)

      I love having these post workout when I’m starving and don’t want to have to cook or prep anything!

  10. Jen
    January 12, 2017 at 10:35 pm (6 years ago)

    Love egg muffins, I definitely don’t make them often enough!

    • sweetandstrong
      January 13, 2017 at 2:27 pm (6 years ago)

      I wish I made them more often too, there are so many different varieties to try!

  11. Chelsea Cross
    January 18, 2017 at 4:14 am (6 years ago)

    I’m curious, why are you carb cycling? Typically it is used as a method for fat loss when someone getting ready for stage has plateaued. At least, this is the case if following specific carb cycling ratios and tracking your food.