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Tomato, Mushroom, and Spinach Egg Muffins

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If you are like me and lead a hectic lifestyle but eating clean is a priority, then healthy portable snacks are a must.

If you have healthy food handy all the time, then you will be less inclined to buy or grab the nearest processed junk when you become hungry. But while it is easy to take a piece of fruit with you or some nuts, packing a healthy snack that provides you with protein is a bit trickier.

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If downing protein shakes is not your thing, then these egg muffins might be perfect for you since they are super healthy, low in fat, and full of protein. They are also made from whole foods — nothing in them is processed and they are full of antioxidants, vitamins, and minerals.

Egg yolks contain all the fat-soluble vitamins — A, D, E, and K — while the chopped veggies contain carotenoids, lutein, zeaxanthin, and lycopene, as well as other minerals and micronutrients that are all essential for optimal health.

Tomato, Mushroom, and Spinach Egg Muffins

These muffins are so quick and easy to make. I have the prep time down to about four or five minutes (if I use an egg white mixture and don’t separate the whole eggs myself) and each tray of twelve muffins lasts me a few days. Give these a try and let me know what you think!

Tomato, Mushroom, and Spinach Egg Muffins

These muffins are so quick and easy to make. I have the prep time down to about four or five minutes and each tray of twelve muffins lasts me a few days.

Category Breakfast, Snack
Compliance Level Kickstart, Lifestyle, Performance
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6
Author Sophia McDermott Drysdale


  • 4 eggs
  • 4 egg whites
  • 1/2 cup organic unsweetened Greek yogurt or almond milk
  • 1 cup or chopped mushrooms
  • 1 cup of chopped spinach
  • 1 cup of chopped tomato
  • Salt and pepper to taste


  1. Preheat oven to 350 degrees F.
  2. In a large bowl, mix eggs, egg whites, and yogurt or almond milk. Beat thoroughly.
  3. Add chopped vegetables to egg mixture, and season with salt and pepper.
  4. Pour into muffin trays, filling 2/3rds of the way to allow for room to rise.
  5. Bake for 20 minutes.

Recipe Notes

This recipe is compliant on Kickstart and Lifestyle levels if you use yogurt. It is compliant on Performance level if you opt for 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.