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Nutritional Recipes

Rainbow Egg Muffins

Written by COA Nutrition Team On April 26, 2019

Say good-bye to winter and get ready to think spring with these colorful and nutritious rainbow egg muffins. Just about any colorful vegetable will work to create fun rainbow stripes that kids will love.


Yellow Layer

  • 2 large egg
  • 1/4 cup milk
  • 1/4 teaspoon salt

Green Layer

  • 1 large egg
  • 1/2 cup green peas, frozen
  • 4 tablespoon milk
  • 1/4 teaspoon salt

Orange Layer

  • 1 large egg
  • 1/2 cup, pureed butternut squash
  • 1 tablespoon milk
  • 1/4 teaspoon salt


  1. Heat the oven to 350°F. Line a muffin pan with silicon muffin cups or grease the pan well.
  2. Mix the ingredients of each layer in measuring cups (for easy pouring).  For the green layer, cook or thaw peas and puree with milk.
  3. Fill muffin cups about 1/4 full with the yellow layer. Bake for 10 minutes.
  4. Pour on the green layer. Bake for 10 minutes.
  5. Pour on the orange layer. Bake for 25 minutes.
  6. Allow muffins to cool slightly before serving.
  7. Store in the refrigerator for up to a week.
  8. Add extra herbs and spices for extra flavor.
  9. Add a Tablespoon of grated cheese between each layer for cheesy egg muffins.
  10. Replace the squash with pureed pumpkin, carrots or sweet potatoes.
  11. Replace the peas with pureed spinach, broccoli or avocado.
  12. You can add pureed cauliflower to the first layer.

Tips of the Month MOBILE

Planning Ahead Tip of the Month

Choose whole grains

Pick whole grains over refined grains, at least 50 percent of the time. Whole grains like brown rice and bulgur have their bran intact and thus have more fiber, B vitamins, magnesium, zinc and other nutrients. Try quinoa, whole wheat pasta, oats, farro and barley as side dishes, on top of salads and in soups.

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