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High-Protein Egg Muffin On-the-Go Recipe

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When you are always on the go, it is important to carry healthy snacks with you to keep your blood sugar levels even and your energy levels up.

How many of you have found yourselves at a fast-food joint wolfing down a burger because you’ve been without food all day and have reached a point where you will eat anything – only to regret it five minutes later? Or have you found yourself heading into the gas station to buy a processed high-carb snack because it is the only thing available?

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High-protein snacks are hard to find on road. But with a little bit of organization and planning, you can make these egg muffins in advance and take them with you. These make for the perfect-protein packed snack that contains all your essential amino acids and fat-soluble vitamins. And you can eat them any time of the day.

Who doesn’t love breakfast for dinner? Or lunch? Or a snack?

High-Protein Egg Muffin On-the-Go Recipe

These make for the perfect-protein packed snack that contains all your essential amino acids and fat-soluble vitamins.

Category Breakfast, Lunch, Snack
Compliance Level Kickstart, Lifestyle, Performance
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 12
Author Sophia McDermott Drysdale


  • 4 eggs
  • 4 egg whites
  • 1/2 cup organic unsweetened Greek yogurt or almond milk
  • 1 cup chopped mushrooms
  • 1 cup mix of chopped zucchini and chopped spinach
  • 1/2 cup chopped onion


  1. Preheat oven to 385 degrees Fahrenheit.

  2. Add onion to a pan coated with coconut oil and cook on medium heat until softened.
  3. Add mushrooms, zucchini, and salt and pepper to taste. Cook until softened.
  4. Meanwhile, combine eggs, egg whites, and yogurt/almond milk in a bowl and beat thoroughly.
  5. Add your cooked vegetables to your egg mixture.
  6. Pour into muffin trays two-thirds of the way to allow for room to rise.
  7. Bake for 20 minutes.

Recipe Notes

This recipe is compliant on Lifestyle if you choose to use unsweetened yogurt and Performance if you choose almond milk.

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Sophia McDermott Drysdale
Sophia is an athlete, coach, trainer, and mother. Her focus is women's health and fitness, as well as pregnancy and postpartum workouts and nutrition. Her new e-book Spring Into Summer offers a seven-day meal plan with over thirty recipes.

Sophia also offers personalized diet and workout programs on her website, a no-nonsense nutrition eBook, and a free weekly newsletter full of health and fitness tips. Sophia travels the world to teach seminars and she offers Lifestyle camps in Las Vegas.

Her sporting career started when she was four years old as a jazz ballet dancer. At age eleven, she began gymnastics and trained in an elite squad for almost ten years. In 2002, she began Brazilian jiu jitsu (BJJ) and was awarded her black belt in 2010 making her the first Australian female to receive a black belt in the sport.

Sophia competed nationally and internationally, earning multiple state, national, Pan-Pacific, and Pan-American titles, as well multiple No Gi World Champion titles and a World Champion title. Currently, she lives in Las Vegas, Nevada and competes in figure shows. She holds the distinction of being the Overall Unlimited Champion in the Figure division for the NPC federation.

Sophia received her qualification in gymnastics coaching and Cert III and IV for Personal Training. She has worked as a personal trainer specializing in functional training for athletes and nutrition for more than a decade. Sophia travels the world to teach BJJ, women's self defense, and nutrition seminars. She also runs a women's only training program in Las Vegas.