Poached, scrambled, sunny-side up and over-easy, just a few ways of making eggs outlined in the children's book, “Two Eggs, Please” by Sarah Weeks and Betsy Lewin. The variety of ways to enjoy eggs are plentiful and as unique as the individuals that eat them. One of the great things about eggs is that there is no right or wrong way to eat them! No matter how you choose to eat your eggs, they are a wonderful addition to not only breakfast, but lunch, dinner and snacks as well!

While many animals lay eggs that we can eat, those from the chicken are the most common. So why are they a nutritious choice? They are relatively inexpensive and packed with vitamins and minerals to help us stay healthy. The nutrients in eggs help us maintain strong immune systems, strengthen bones and can help reduce the risk of heart disease. Eggs yolks are also a great source of omega-3 fatty acids which is important for the developing brain and healthy vision in young children. Eggs are packed with protein too, with over 12 percent of the edible part of an egg being protein. This protein helps build strong muscles and helps keep us satisfied which makes it a wonderful addition to a nutritious diet.

An easy way to include eggs at breakfast is with scrambled egg muffins. This quick and simple recipe can be prepared ahead of time and heated up on busy mornings. These muffins pair well with fruit, yogurt or a piece of toast to create a balanced start to the day. Another benefit of this simple recipe is that it serves as a nice base, with endless modifications possible. You can add whatever additional ingredients you like in your Scrambled Egg Muffins. From mushroom and bacon to tomatoes and spinach, the options are plentiful. It is also a fun way to get the kids involved with cooking by letting them choose what they want in their egg muffins. The only limit is their imagination!


Yield: 12 muffins Total Time: 30 minutes


½ pound pork sausage

12 eggs

½ cup chopped onion

½ cup chopped green bell pepper

½ teaspoon salt

¼ teaspoon ground black pepper

¼ teaspoon garlic powder

½ cup shredded cheddar cheese


Preheat the oven to 350 degrees F. Lightly grease 12 muffin cups, or line with paper muffin liners. Heat a large skillet over medium-high heat and stir in sausage; cook and stir until sausage is crumbly, evenly cooked and no longer pink, 10-15 minutes; drain. Beat eggs in a large bowl. Stir in onion, green bell pepper, salt, pepper, and garlic powder. Mix in sausage and shredded cheese. Scoop 1/3 cup into each muffin cup. Bake in a preheated oven until a knife inserted in the center comes out clean, 20-25 minutes.

Julie Avila is a dietetic intern at Keene State College.

Recommended for you