Hockey Puck Grab-and-Go Eggs and Veggies

PREP: 10 minutes (plus baking time) | YIELD: 12 pucks


Adapted from Nourish: a community supported cookbook, by the Nourish Coaches

PREP: 10 minutes (plus baking time)

YIELD: 12 pucks


This recipe is a great grab-and-go recipe to make for the week ahead. These pucks can be custom-made for members of the family. Get creative and make it your own to fit your taste buds and what’s in season. One person might want turkey bacon and another salmon – it is easy to split a batch. Another reason to love these gems: they are super portable and delicious cold or hot. (link to blog for more recipes)



  • 2-3 cups favorite cooked veggies, diced: mushrooms, onions, scallions, tomatoes, sun-dried tomatoes, zucchini, spinach, baby kale, Swiss chard, sweet potato, potato, etc.
  • Protein of choice, cooked and cut into bite size pieces (optional): turkey, turkey bacon, chicken, salmon, smoked salmon, mackerel, anchovies.
  • 12 eggs – the WHOLE egg!
  • ¾ cup milk of choice: cow milk, almond milk, hemp milk, oat milk, etc.
  • 1 teaspoon turmeric
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ¼ cup Parmesan cheese, grated (optional)



  1. Preheat the oven to 325 degrees Fahrenheit.
  2. Sauté veggies in a little hot water (called steam sauté) OR sauté in butter, ghee or coconut oil and set aside.
  3. Prepare protein of choice and set aside.
  4. Whisk eggs, milk of choice and spices together.
  5. Add a bit of veggies and protein to each muffin cup.
  6. Pour eggs evenly into 12 large muffin cups.
  7. Sprinkle with Parmesan, if using.
  8. Bake for 25 minutes or until golden brown.



  • Eggs easily stick to surfaces, so we use silicone muffin cups – they work perfectly, with no sticking and no mess. If you use a traditional metal muffin tin, we highly recommend a nonstick tin or paper cups and lots of oil to coat.
  • Store in an airtight container in the fridge for up to 5 days or in the freezer, in freezer bags, for 3-6 months.
  • VARIATION: sprinkle tops with toasted pine nuts before baking to add a nice flavor and crunch.

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