Do you ever find yourself skipping breakfast because you hit the snooze button one too many times? If so, you’re not alone. According to recent statistics 40% of Canadians skip breakfast regularly, with lack of time being the number one reason. However, by skipping breakfast we sell ourselves short on an energy boosting meal full of important nutrients.

What is the answer to this every day dilemma?

Grab and go breakfasts are a great solution to rushed mornings. Having grab and go breakfast items on hand gives you the opportunity to eat breakfast when you’re crunched for time. As well, you can put together a balanced breakfast in five minutes or less. A balanced breakfast includes choosing foods from at least three out of the four food groups from Eating Well with Canada’s Food Guide. By pairing your grab and go breakfast items with other portable foods such as a piece of toast, fruit or a cup of yogurt you can easily ensure your breakfast contains foods from three food groups.

Muffin tin eggs – quick, easy & versatile

Muffin tin eggs are one of my favourite grab and go breakfasts. This recipe only takes 30-40 minutes out of my “lazy Sunday” to make a breakfast that will last me for the entire week. I use a 12-count muffin tin, and although my sister may steal a few, I am able to grab one or two muffin tin eggs from the fridge every morning as I frantically run out the door. Depending on the size of your family you may need to double the batch.

The best part about muffin tin eggs is you can switch up the flavor each week. Milk and eggs are essential in the recipe, but the added vegetables are up to you!

My timesaver tip is to chop up vegetables or meat left over from supper and add them to your egg mixture. I also recommend dipping your muffin tin eggs in salsa for added spice and a boost in your daily vegetable intake.

I recently introduced this recipe to the staff at Alberta Milk during this month’s WOW (Work on Wellness) event and they were a huge hit! Let us know what you think of the recipe in the comments section.

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Muffin Tin Eggs
Prep Time
15 minutes
Cook Time
20 minutes
12 muffins


8 (large) eggs
1/2 cup (125 ml) milk
2 cups (500 ml) baby spinach leaves
1 (small) tomato, diced
1/2 cup (medium) onion, diced
1/2 cup (125 ml) shredded cheese


  1. Preheat oven to 350°F.
  2. Grease the inside of each of the cups on a 12- count muffin pan.
  3. In a mixing bowl, whisk together eggs and milk.
  4. Stir in spinach, tomato and onion.
  5. Spoon or pour mixture evenly into each muffin cup.
  6. Sprinkle cheese on the top of each egg.
  7. Bake for 20-25 minutes, or until egg is cooked through.
  8. Cool for 5-10 minutes, pop them out and serve.