A simple, nourishing recipe from Functional Medicine Los Angeles.
Mornings can be rushed—but your breakfast doesn’t have to suffer for it. These Egg Muffins are one of our favorite meal prep-friendly, blood sugar–balancing options at Functional Medicine Los Angeles. They’re easy to make, packed with protein and veggies, and they keep you full and energized without the mid-morning crash.
They also freeze well, so you can make a big batch and enjoy them throughout the week!
Why This Recipe Works (From a Functional Medicine Perspective):
- Eggs provide high-quality protein and healthy fats that keep blood sugar stable.
- Spinach is rich in magnesium and fiber to support mood and digestion.
- Bell peppers and onions add antioxidants and natural sweetness without spiking glucose.
- Perfect for anyone managing blood sugar or inflammation or simply wanting a cleaner start to the day.
Ingredients (Makes 10–12 muffins)
- 8 large pasture-raised eggs
- 1 cup fresh spinach, chopped
- 1 small red bell pepper, diced
- 1 small onion, finely chopped
- ¼ cup unsweetened almond milk (or any milk of choice)
- ½ tsp sea salt
- ¼ tsp black pepper
- Optional: ¼ tsp turmeric (for anti-inflammatory boost)
- Optional: ¼ cup shredded goat cheese or dairy-free cheese
Instructions
- Preheat your ovento 375°F (190°C). Lightly grease a muffin tin or line with silicone muffin liners.
- Sauté the veggies(optional): For extra flavor, lightly sauté the onions and peppers in a bit of olive oil until soft. Add spinach at the end just until wilted.
- Whisk the eggs in a large mixing bowl. Add the almond milk, salt, pepper, and turmeric if using.
- Fold in the veggies (and cheese if using). Stir until evenly combined.
- Pour mixture into muffin cups about ¾ full.
- Bake for 20–25 minutes or until the tops are set and slightly golden. A toothpick should come out clean.
- Let cool before removing from the pan. Store in an airtight container in the fridge for up to 5 days—or freeze for up to 1 month.
Serving Tips:
- Enjoy warm with a side of avocado or a small green salad.
- Grab-and-go for busy mornings.
- Great for kids, too—just add their favorite veggies!
If you’re looking for simple ways to support your wellness journey with real food, this is a perfect example. without spending hours in the kitchen.
If you’re dealing with blood sugar swings, start your day with protein + fiber +fat—and keep simple carbs to a minimum. These egg muffins check all the boxes and help support steady energy, mental clarity, and fewer cravings later in the day. That’s why they’re often featured in nutritional protocols at functional medicine Beverly Hills.
Simple meals can still be powerful tools for wellness. These egg muffins are proof that eating clean doesn’t have to be complicated.
We’d love to hear how you customize them! Tag us at @FunctionalMedicineLA if you try them out.