Breakfast Egg Muffins

I watched a YouTube video the other day by Dr. Barnard.  I first heard of him a few years ago when I bought his book about reversing Diabetes.  Dr. Barnard is a Cardiologist and the recipient of the Lifestyle Medicine’s Trailblazer Award.  He has authored more than 70 scientific publications as well as 18 books.

But he is most well known these days as the “Cheese Dr” who is on a mission to inform and educate people about the harms and dangers of eating dairy.  He has tons of YouTube videos that I encourage you to watch if you find some free time.

Anyway, I watched a video about how harmful cheese is to us and thought back to when we first started unprocessing our diet.  We’ve been on this unprocessed journey for almost 6 years now and as I look back at the older recipes on our site I see we weren’t really ALL that unprocessed.  There are still recipes with a lot of sugar, TONS of cheese and white flour.

Eating healthy is not hard, but it is a process.  It can take many years of small changes and that’s ok.  As long as you are making changes and moving in the right direction.  I (we) needed to go through all these years of small changes in order to truly appreciate the vast amount of conflicting information out there in the nutrition world.

Dairy, especially cheese, appears to be one of the worst foods we can consume.  Cheese is made up of an astounding 70% fat !   Artery clogging fat.

I love cheese.

Let’s just be honest.  I can give up a LOT of things …. milk, no problem.  I love almond milk anyway.  Sour cream … no problem.   Cottage cheese …. no problem.

Cheese … we have a problem.

But after doing some research on the subject I have decided dairy must go.  We are going on a 30 day DAIRY FREE venture in this house so to start it off right I decided to make these Dairy Free, Gluten Free quiche like egg muffins.

I could have made a quiche (and you can too) but I thought these portable muffins would work well with our hectic mornings.

I just substituted the milk with almond milk.  They came out very moist, fluffy and you can fill them with any veggies that tickle you.  I chose spinach, onions, peppers and garlic.

Do I miss the cheese?  Yep.  Not gonna lie.  But I know this is a healthier choice and I have a new found awareness and respect for animals and would like to do my part in not harming them.


Breakfast Egg Muffins




  • 12 Organic Cage Free Vegetarian Fed Eggs
  • 3/4 Cup Organic Unsweetened Almond Milk
  • 1/2 teaspoon Sea Salt
  • 1/4 teaspoon Fresh Black Pepper


  • 1 Cup Fresh Organic Baby Spinach, chopped
  • 1/2 Cup Organic onion, diced
  • 3 Cloves Organic Garlic, minced
  • 1/2 Cup Organic Red Pepper, diced
  • 68 Organic Cherry Tomatoes diced (or Fire Roasted canned tomatoes)


  1. Preheat oven to 375° F
  2. Grease a muffin tin with oil or cooking spray (thoroughly)
  3. Dice up the onion, pepper and garlic and saute in a small pan with a little oil over medium heat until translucent (approx. 4 min). Add the spinach and set aside to cool
  4. In a large bowl, combine the eggs, almond milk, basil, salt and pepper and tomatoes
  5. Add the veggies to the egg mixture to combine
  6. Fill the muffin tin almost to the top with the eggs and place in the oven on the middle rack to cook for 25 minutes
  7. Let cool for 5 minutes and using a butter knife go around the edge of the muffin and gently remove fro the pan
  8. Enjoy warm or cool

Recipe Source:
I used all organic ingredients when making this recipe and hope you do too! 🙂

Print Friendly, PDF & Email


  1. If you’re wanting to be ethical, I’d go for eggs from small local flocks, or get backyard chickens. A vegetarian diet sounds great to us, but a healthy chicken eats a wide variety of things, including insects and small animals (like frogs and mice). Depriving them of a major part of their natural diet doesn’t seem very “do no harm to animals” to me.

  2. Basil ? you don’t list Basil in your ingredients from what I can see ? Am I just overlooking it ?

  3. Can these be frozen?

Speak Your Mind