Veggie Egg Muffins With Avocado Toast
An easy-prep, high-protein breakfast featuring fluffy baked egg muffins filled with spinach and bell pepper, served alongside crisp whole-grain avocado toast.
Prep
10 min
Cook
20 min
Total
30 min
Makes
2 servings
Created together. Shared with you.
Made by April + Lila
April created this recipe with Lila and shared it with the perimenopause community.
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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl
Time saver
Make-Ahead Friendly: Bake a double batch of egg muffins over the weekend, let them cool completely, and store them in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for 30 to 45 seconds before serving.
Do these three things first
- 1Preheat your oven to 375°F (190°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 375°F (190°C)
- 01
Preheat your oven to 375°F (190°C)
Preheat your oven to 375°F (190°C). Lightly grease a muffin tin with a small brush of olive oil.
Tap card to mark done - 02
Whisk together the eggs
In a medium mixing bowl, whisk together the eggs, a pinch of salt, and black pepper until completely smooth and slightly frothy.
Look for: completely smooth and slightly frothy
Tap card to mark done - 03
Divide the chopped spinach
Divide the chopped spinach, red bell pepper, and shredded cheddar cheese evenly among the muffin cups.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Pour the whisked egg mixture over the…
Pour the whisked egg mixture over the vegetables and cheese in each cup, filling them about three-quarters full.
Tap card to mark done - 05
Bake in the preheated oven for 18…
Bake in the preheated oven for 18 to 20 minutes. You will know they are done when the centers are firm to the touch and the tops are lightly golden brown.
Allow: 18 to 20 minutes
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Toast the whole-wheat bread slices in a…
While the muffins bake, toast the whole-wheat bread slices in a toaster until crisp and golden brown.
Look for: crisp and golden brown
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Mash the fresh avocado flesh with a…
In a small bowl, mash the fresh avocado flesh with a fork until mostly smooth but still slightly chunky. Spread the mashed avocado evenly across the warm toasted bread.
Look for: mostly smooth but still slightly chunky
Tap card to mark done - 08
Pop the warm egg muffins out of…
Pop the warm egg muffins out of the tin using a silicone spatula and serve alongside the freshly prepared avocado toast.
Ready when: everything is assembled and ready to enjoy
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