4-ingredient Vegetable Egg Muffins

Though this may be high in calories, eggs have been proven to help you lose weight.

Vegetable Egg Muffins
Karyn R. Millet / Getty Images

So: What’s the difference between eating an egg breakfast versus a bagel breakfast with the same amount of calories? In a study published in the International Journal of Obesity, researchers found that people who ate egg breakfasts lost 65% more weight and reduced their waist size by 34% more. It’s just another reason to make eggs part of your healthy breakfast repertoire.

Nutrition information (per serving)

Calories: 71; protein: 5g; fat: 4g; carbs: 3g; sugar: 2g

Recipe and photo by Erin Palinski-Wade, R.D., C.D.E., L.D.N., C.P.T., author of Belly Fat for Dummies, on behalf of the American Egg Board.

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Prep time

10 min.

Cook time

20 min.

  • 6 eggs
  • 1 (15 1/2 oz) can diced tomatoes with green chilies, drained
  • 1/2 cup milk
  • 1/2 cup Mexican cheese, shredded

Preheat your oven to 375°.

Whisk together eggs and milk. Add diced tomatoes and cheese, and mix evenly.

Pour mixture into muffin tins (use either lightly greased tins or line the muffin pan with muffin liners).

Bake for 17-20 minutes or until a fork comes out clean. Serve immediately or store leftovers in refrigerator for up to 1 week.