Cheesy Broccoli Egg Muffins

This little guy was the highlight of our night last night. 


I saw the huge wagon of pumpkins outside Trader Joe’s, and tried to restrain myself because I feel like the overexcitement of pumpkin-flavored-everything taints the specialness of it. I felt like I should wait, similar to the Christmas decoration overload in October. I get so stoked to see Christmas trees out in retail stores, but restrain myself until the day after Thanksgiving so it doesn’t feel “old.”

And then I threw that mentality out the window and bought the dang pumpkin.

I have to say, watching a baby bang on a pumpkin drum and crack up as we rolled it around on the floor… well, it was pretty awesome. 

Also pumpkin? The cheesecake I finally got rid of last night.

Egg muffins

We cleaned out of freezer -it was in desperate need of an intervention- and I think it looks happy and sad at the same time. 

It felt soooo good to empty it out, give it a good scrub, and only fill it back up with the things we needed and finally got rid of treasures like the pumpkin cheesecake I made when I was pregnant. It was a goat cheesecake (awesome idea failed in execution) that I took a chunk out of to try, and then saved the rest because….? I have no idea. Things like that needed to go.

This morning’s pre-run snack: 1/2 banana, brown rice tortilla with almond butter and cinnamon

It’s a combo that will be easy for me to have on race-day morning, since I’m not about to try and make an egg burrito at 3:30am Tucson time. This is a variation of one of my old staples (either toast with peanut butter and banana or a small breakfast cookie), and I haven’t raced in so long, I have no idea how it will feel or if I’ll even need something this substantial since I’ll technically be running in the middle of the night. I know as soon as I’m *really* awake (maybe mile 4?) I’ll realize that I’m hungry. 

So we’re off for a run to see how I feel, and then back home for the protein portion of breakfast:

Egg 2 

Check out these little guys!
I wanted to get more creative this week for snacks options in the freezer, so on top of the perfect protein pancakes I’ll be making later, I whipped up some egg muffins.

Cheesy Broccoli Egg Muffins

Makes 10

-6 eggs

-1/8 C milk of choice

-1 T flour (I used brown rice)

-3/4 C shredded cheese (I used goat gouda)

– 1 C chopped green veggies (broccoli was great, zucchini, spinach or asparagus would be lovely, too)

-1/8-1/4 t sea salt

-1/4 t garlic powder

-1/8 t each of oregano and thyme

-red pepper flakes (optional)

-pinch of nutmeg


1. Line a muffin pan with 10 liners (fun patterns are optional. “Happy birthday! I brought you.. EGGS!”) and preheat the oven to 350.

2. In a large bowl, whisk the eggs, and then stir in the remaining ingredients.

3. Pour into the muffin tins- if you use an ice cream scoop, you can easily prevent things like this from happening:

Egg 3

4. Bake for 20-22 minutes and let cool on a wire rack. 

5. Freeze and reheat for an easy, protein-filled snack or with toast for a quick breakfast.


Want the nutrition stats? Here ya go. (I’d have 2-3 as a snack)

Hope you have a very happy Monday!



Something to talk about: Are you part of the pumpkin frenzy, or not really a fan? Runner friends, what’s your pre-race meal of choice?

Just for fun:

A bad lip reading of Twilight (“that cake was my most bestest creation”)

23 ways to make your day better 

Top mistakes first-time moms make (I totally agree about the movie one- if you’re pregnant, definitely see every movie you can)

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  1. Lindsey on September 17, 2012 at 11:45 am

    I am! Just bought and used from first can this weekend for pumpkin oatmeal and made a pumpkin loaf.
    Before runs I always had peanut butter toast with a sliced banana.

  2. Stellina @ M Yogurt Addiction on September 17, 2012 at 11:47 am

    Those egg muffins look delicious! I will have to try them for when I need a quick snack 🙂

  3. Liz @ Southern Charm on September 17, 2012 at 11:51 am

    YUM!! I have to give these a try. LOVE that you can freeze them!

    And I stick with a banana and bottle of water for my pre-race fuel. Oh! and jelly beans (the caffeine kind). The jelly beans give me the energy, but sometimes upset my stomach so when I start with just a banana and water I’m safe. But I will also say, when I do regular everyday training runs, I don’t pre-fuel, so I think I’m used to running on little to no food if that makes sense.

    And I am part of the pumpkin frenzy!! Heading to stock up tonight! Can’t wait!!

  4. Rachel on September 17, 2012 at 11:53 am

    Those muffins look delicious!

  5. Sarabell on September 17, 2012 at 11:54 am

    Oh my goodness, I love it! They’re like mini crustless quiches! My husband likes his quiche with ham and a few other things I don’t really like so these would be an awesome way to appease both of us!

  6. Lauren Tackett on September 17, 2012 at 12:01 pm

    Wow those muffins look awesome and are such a great idea for easy breakfasts! I get into the pumpkin frenzy once Halloween gets closer, the weather gets more fall like and the leaves turn pretty colors 🙂 I can’t wait!

  7. Janice on September 17, 2012 at 12:06 pm

    Yea pumpkin! I’m making pumpkin bread today. Your egg muffins look scrumptious, and I agree they work great for freezing and reheating.

  8. Angie on September 17, 2012 at 12:11 pm

    I love pumpkin! But it’s way to hot right now for me to fully enjoy it, so I am going to wait a couple of weeks. Before a run I usually eat a whole banana with some peanut butter and honey drizzled on top.

  9. avery on September 17, 2012 at 12:19 pm

    Those egg muffins are a great idea, I’m going to have to whip up a batch. Its tricky to find something healthy and non-perishable to keep around. Keeping these in the freezer is perfect!

    I’m a runner and I keep my pre-race food as simple as possible. I’m scared to death of GI issues during a race!

    I usually eat half a bagel with some crunchy PB. Does the trick!

  10. The other Gina:) on September 17, 2012 at 12:37 pm

    Pre race meal (pre-every single long run meal)? Piece of ezekiel toast and trader joes almond butter with roasted flax seeds + coffee. YUMMM!

    • Fitnessista on September 17, 2012 at 1:21 pm

      hi friend! ok i’ll try that for sat 🙂

      • The other Gina:) on September 18, 2012 at 9:49 pm

        Easy on the tummy and great long-lasting long-run fuel. Rock it, girl.

  11. Amber @ Busy, Bold, Blessed on September 17, 2012 at 12:40 pm

    Just had my first pumpkin spice coffee of the season and immediately went out and bought pumpkin coffee creamer to have at home! Definitely feels like a special treat.

    When I was doing my long runs for my half training my bfast of choice was a piece of toast with almond butter and a banana. I also liked the chocolate chip clif bars.

    This recipe is like you’re reading my mind, I was supposed to make egg muffins this weekend, but it didn’t happen. Perhaps bfast for dinner later this week!

  12. Averie @ Averie Cooks on September 17, 2012 at 12:56 pm

    Adorable little muffins…they’d make for a great breakfast ready and waiting on busy mornings. And I have those yellow-polka dot paper liners, too!

  13. Paige @ Your Trainer Paige on September 17, 2012 at 12:57 pm

    Good call adding broccoli into your egg muffins! I haven’t made egg muffins in so long, but they really do make for a great pop-n-go snack throughout the week 🙂 Good luck on your run, girl!

  14. Michelle @ Eat Move Balance on September 17, 2012 at 1:03 pm

    My perfect pre-run fuel is: sprouted bread, toasted, with almond/peanut butter and sliced banana on top!

  15. Abby on September 17, 2012 at 1:06 pm

    I am overly excited for fall to be here and have already pulled out all fall decor for the house, I am however forcing myself to wait until October to buy a pumpkin (we’ll see if I can actually hold off for 2 more weeks).
    I’m also completely embracing the Pumpkin Spice Latte, I’ve already had 3!

    • Abby on September 17, 2012 at 1:08 pm

      I also cannot wait to make a pumpkin pie!!!

    • Fitnessista on September 17, 2012 at 1:20 pm

      haha i’ve had 4- i LOVE them

  16. Claire@NavigatingNorth on September 17, 2012 at 1:17 pm

    Woah that is an early run, you’re right! My pre race meal is usually oats, pb and a banana!

  17. Ali @ Peaches and Football on September 17, 2012 at 1:18 pm

    I’ve made egg muffins very similar to those and they were great for quick eats. Cleaning the freezer is a difficult job for me because I find all the expensive purchases I made months? (or years? – don’t judge) ago that I never got around to eating and are now freezer-burned piles of unidentified stuff.

  18. Cari Ann @ Insane for Sandwiches on September 17, 2012 at 1:22 pm

    I love pumpkin flavored everything! Bread, Pie, Beer, muffins, you name it, i like it. I love your muffine recipe too, i definitely want to try it! I think my fav pre-run fuel (espcially if it is a morning run) is just nut butter toast, it’s light enough i wont get a cramp but enough carbs and protein to keep me full and energized during the run!

  19. Erin @ Girl Gone Veggie on September 17, 2012 at 1:37 pm

    Omg that egg muffin looks amazing! Thanks for sharing! And I am definitely a pumpkin fan, its one of my favorite flavors!

  20. Simone on September 17, 2012 at 1:58 pm

    i’m not really a big pumpkin person… I often find its a pick between bananas and pumpkin and well bananas win every time!!
    for pre race fuel I don’t generally eat before a run, even a race, because I often end up burping my way through the run, not nice!

  21. Stef on September 17, 2012 at 2:04 pm

    I’ve been super into eggs lately so these look really good! And I am HUGE fan of pumpkin. I have already made multiple things with pumpkin and can’t wait to try some new recipes this year!

  22. Hillary on September 17, 2012 at 2:08 pm

    I eat pretty much the same thing before every long run: wheat tortilla, banana, PB, and sometimes some chocolate chips just for fun. Never fails!

  23. Haley on September 17, 2012 at 2:44 pm

    YES I AM A PART OF THE FRENZY! (: All of my fb posts consist of something along the idea of “Starbucks Pumpkin Spice!” or “Dunkin’ Donuts Pumpkin Donut!”(yes…they have those!!!!) Eeeeee! (:

  24. Brigid on September 17, 2012 at 3:20 pm

    I’m pro pumpkin, but I’m not a fanatic like a lot of people. I do enjoy it in baked goods and smoothies, however. I’m excited because I got a butternut squash in my CSA share this week (in addition to summer squash, gotta love So Cal). I think I’m going to attempt to make ravioli with it from scratch.

    And as for pre-run meals, for 5Ks (I’ve never run anything farther) I generally like what you do: a slice of toast with peanut butter and a banana. I don’t know what I’d eat if I had a longer distance to cover.

    • Shaina Anderson on September 17, 2012 at 3:24 pm

      You got a butternut squash?! I get my box tonight! Do you get FF2U?

      • Brigid on September 18, 2012 at 4:26 pm

        I don’t do FF2U, and my Google is failing me. What is it? I do a weekly-ish CSA pick-up through South Central Farmers’ Cooperative. I’m really excited about the butternut squash!

  25. Shaina Anderson on September 17, 2012 at 3:22 pm

    I love pumpkin ANYTHING. I start doing pumpkin smoothies right around….tomorrow? Haha.

    My pre-half marathon breakfast is a smaller-than-normal portion of protein oatmeal.

  26. Sam @ Better With Sprinkles on September 17, 2012 at 4:00 pm

    I’ve been trying to come up with more high-protein snacks – love this idea!

    And I’m definitely all over the pumpkin craze. Amazing. 🙂

  27. Kim on September 17, 2012 at 4:29 pm

    I have never been able to eat before I run. My thinks that was my problem over the weekend. Maybe I will try some of y’all’s ideas.

  28. meghan on September 17, 2012 at 4:32 pm

    I just eat a banana for runs under 5 miles, a larabar if I’m a littlw hungrier when i wake up, 2 packets of instant oatmeal before runs over 8 miles, or the instant oats plus a banana if I’m running over 12 miles.

    I never ever eat instant oats unless it’s before a run bc I prefer the old fashioned rolled oats or steel cut oats, but I find that instant oats digest easily and never bother my stomach before runs. My stomach is sensitive and those options have always worked great. I also bring energy gel on my long runs. I really like Vega gels.

  29. Kim on September 17, 2012 at 4:32 pm

    This is the first time I have made a comment and I think I did it wrong. I have followed your blog for a while but I’m new to blogging myself. I love all of the great ideas you have!

  30. Jackie on September 17, 2012 at 4:50 pm

    I don’t like Twilight. But that Lip Reading video was hilarious… the cake part was the best!

    • Fitnessista on September 17, 2012 at 11:34 pm

      haha i laughed so hard. “dude.. you slapped a fish”

  31. Danielle@cleanfoodcreativefitness on September 17, 2012 at 5:29 pm

    Great recipe! These would be awesome to keep on hand in my fridge for the mornings when I don’t feel like cooking my eggs!

  32. Laura on September 17, 2012 at 5:37 pm

    I love pumpkin! Especially in my pancakes. And my pre-race meal is always oatmeal and a banana. Never fails!

  33. Katrina on September 17, 2012 at 5:54 pm

    Those muffins look great! I would make them with spinach. Yummy, thanks for sharing.

  34. Kandi on September 17, 2012 at 5:54 pm

    DEFINITELY on the pumpkin bandwagon!! It’s soo yummy!

  35. Amber on September 17, 2012 at 7:15 pm

    Ok soo my teething baby wants to know the brand of those super cute baby popcicles and any other helpful teething toys you have in your clean freezer :-).

    Thanks so much!!

    • Fitnessista on September 17, 2012 at 11:34 pm

      i think the popsicles are munchkin brand (my nana and mom brought those) and the tethers are green sprouts. we also have a lot of the vulli tethers, which i’ll keep in the fridge

  36. Molly@This Life Is Sparkling on September 17, 2012 at 7:24 pm

    I’m obsessed with everything pumpkin, but I agree on trying to not to go overboard right away so it doesn’t seem as special. For my long runs I have a simple breakfast of a whole wheat sandwich thin topped with either almond butter or peanut butter and a sliced banana, sprinkled with cinnamon of course 😉

  37. Anne on September 17, 2012 at 8:24 pm

    I love pumpkin and I eat it everyday year round (in my yogurt, oats, pbj etc) but I am sad becuase I’ll be traveling for work for the next 5 weeks so I can’t buy an ACTUAL pumpkin, booo!

    I prefer running on an empty stomach but on race days since there are usually a few hours between my alarm and the starting gun I stick to a banana and plain cheerios to keep my tummy happy!

  38. Natalie @ FreshLifeFindings on September 17, 2012 at 9:10 pm

    I love having a pumpkin by my front door all Fall! And these muffins are perfect for a protein pick me up! Love the recipe, I must try!

  39. Chelsea @ One Healthy Munchkin on September 17, 2012 at 9:53 pm

    Those muffins look so good! Broccoli and cheddar is an awesome combination. For some reason every time I make egg muffins I always use Greek flavours like feta, red pepper, and tomato. I need to switch it up and try these ones!

    And yes I’m most definitely a pumpkin fanatic. 😀 I could eat pumpkin oatmeal every day!

  40. Jannifer on September 17, 2012 at 11:01 pm

    “That cake’s my bestest creation.”
    I have to thank you for turning me on to My Drunk Kitchen and now A Bad Lip Reading! You should check out The Hunger Games Hamburger Helper Trailer. I have to go subscribe to Bad Lip Reading now.

  41. Ashley @ Sweat for Sweets on September 18, 2012 at 11:32 am

    OMG I am soo with you on the pumpkin craze! I want pumpkin everything. I once attempted a pumpkin martini, but that ended up a big FAIL 😉 hahah. Before runs I like to have toast with PB or oatmeal with PB swirled in + a banana!

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