Braces-Friendly Recipe: Healthy Breakfast Egg Muffins

Here is a healthy breakfast recipe to start your 2018 off right!


Eating healthy foods doesn't have to feel like a chore... The trick is to find nutritious foods that taste AMAZING, so you don't have to sacrifice flavor for health.

These egg muffins will go easy on braces and are a filling, nutrient-dense breakfast treat for the whole family to enjoy.

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Prep: 10 minutes
Cook: 25 minutes
Yield: 12 muffins


  • 12 large eggs
  • 1/4 cup nonfat milk
  • 1 cup chopped fresh spinach
  • 3/4 cup quartered cherry tomatoes
  • 1/2 cup diced onions
  • Sliced avocado, for serving
  • Salsa, for serving
  • Crumbled cotija or feta cheese, for serving


  1. Preheat your oven to 350°F.
  2. Lightly grease a muffin pan with cooking spray.
  3. In a large bowl, whisk together the eggs, milk and 1/2 teaspoon pepper. Stir in the spinach, tomatoes and onions.
  4. Distribute the mixture evenly between the 12 muffin pan cups and bake the muffins for 20 to 25 minutes, or until the egg is fully cooked.
  5. Remove your muffins from the oven and let them cool for 5 minutes in the pan then use a knife to loosen the muffins from the cups.
  6. Top each muffin with sliced avocado, a little salsa and a sprinkling of cheese and then enjoy!


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