According to an article published in the International Journal of Environmental Research and Public Health, eating a good quality breakfast increases a persons’ health-related quality of life (HRQOL) and lowers levels of depression and stress when compared to those who either eat a poor-quality breakfast or even skip breakfast all together. Working with nutrition clients, I have found that this is largely due to a long habit created on the basis of “being busy”. Someone once told me that if you aren’t careful, busy can become a way of life. When it becomes a way of life, things like your HRQOL are compromised unintentionally.

Can we call it quits with work, give up on activities, or tell our kids to get themselves ready? PROBABLY NOT! Instead, we need to find a habit that will save you time, set you up for success, and create a standard that increases your quality of life. This week’s recipe is a staple for my busy, breakfast skipping people!

Egg Muffins


  • 5 eggs
  • 5 egg whites
  • ½ cup onion diced
  • 1 cup mushrooms diced
  • ½ cup bell peppers diced
  • 1 handful spinach
  • 1 cup broccoli diced
  • 6 oz. ham


  1. Preheat oven to 350 degrees
  2. Dice up all vegetables
  3. In a large mixing bowl, whisk eggs then add in all the diced vegetables
  4. Pour mixture in greased muffin pan (should fill about 10 muffins)
  5. Bake for 18-20 minutes or until toothpick comes out clean

I love this recipe and the flexibility to add any vegetables in my refrigerator that look to be standing on their last leg.

Pick one day each week that you can spend the 20-30 minutes prepping ahead of time. Put them in a bag or container and grab them on the go!  Use this recipe to take back your mornings!

Bon Appetite!

~Nutrition coach, Kayla

P.s- Looking for more recipes? Check out more healthy recipes here!


Hungry for More? Schedule your free No Snack Intro today!