Cheddar, Pepper & Onion Egg Muffins
Protein-dense eggs and sharp cheddar baked with colorful bell peppers for a satisfying, make-ahead breakfast. These savory muffins offer a delicious way to start your day with stable energy.
Prep
10 min
Cook
25 min
Total
35 min
Makes
4 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Whisk · Mixing bowl
Time saver
Store leftover muffins in an airtight container in the fridge for up to 4 days. Reheat gently in the microwave for 30 seconds for a nearly instant morning meal.
Do these three things first
- 1Preheat your oven to 350°F.
- 2Prep large bell pepper (diced), large yellow onion (diced)
- 3Set out all ingredients before cooking
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 350°F
- 01
Preheat your oven to 350°F
Preheat your oven to 350°F. Lightly grease a 12-cup muffin tin with olive oil or butter to prevent sticking (or use silicone liners).
Tap card to mark done - 02
Add a splash of olive oil
In a skillet over medium heat, add a splash of olive oil. Sauté the diced bell pepper and onion with a pinch of salt for about 5 minutes until softened. Remove from heat and let cool slightly.
Look for: softened
Tap card to mark done - 03
Crack all the eggs
In a large mixing bowl, crack all the eggs. Whisk thoroughly with the salt, black pepper, and dried herbs.
Tap card to mark done - 04
Stir the sautéed vegetables and shredded cheddar…
Stir the sautéed vegetables and shredded cheddar cheese directly into the egg mixture.
Tap card to mark done - 05
Divide the mixture evenly among the 12…
Divide the mixture evenly among the 12 muffin cups, filling each about three-quarters full.
Ready when: everything is assembled and ready to enjoy
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Bake for 20 to 22 minutes
Bake for 20 to 22 minutes, or until the centers are set and the edges are slightly golden. Let them cool in the tin for 5 minutes before gently removing them with a knife.
Look for: the centers are set and the edges are slightly golden
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