Caramelized Onion & Sun Dried Tomato Snack Muffins

Easy, healthy travel snack - Gluten Free Egg Muffins

Hey You! 

How did "snacks" become synonymous with junk food like chips and cookies?!? 

I mean, I don't have anything against occasional treats. But, on the reg, why not view every time you eat as an equal opportunity to nourish yourself?!

The challenge is that most super-nourishing foods, like salads or broccoli & salmon, are not so easy to throw in your purse (unless you pack them in a mason jar- highly recommended if you haven't tried it yet).

This recipe was inspired by so many Zest clients and friends asking for healthy, protein-licious snacks to bring on-the-go. They're super easy to make and packed with all the make-you-feel-good foods like leafy greens, lean protein and antioxidants. They provide all the nourishment to energize-your day with the same convenience as a bar. Pair 1 muffin with a piece of fruit for a perfectly balanced snack or mini-meal on-the-go.

These little guys are small, but they're mighty. 

(Worried about eating too many eggs? Fear no more! Check out: 5 surprising reasons you should be eating eggs - yolk and all!) 

Double the recipe and store the extras in the freezer for the next weekend you're away and don't have time to batch cook. 

Hope these muffins fuel your day! 

Savory Snack Muffins 


  • 2 tbsp + 1 tbsp extra-virgin olive oil (or grassfed butter)
  • 1 cup onion, thinly diced 
  • 1 tsp balsamic vinegar
  • 1 bunch Swiss chard
  • 1 cup grated Trader Joe’s Lite Celtic Cheddar + 1/2 cup grated Lite Celtic cheddar 
  • 1 cup sun dried tomatoes, coarsely chopped
  • 12 eggs
  • pinch of salt & pepper
  • Fresh parsley (optional garnish) 


  1. Preheat the oven to 375°F. Spray muffin tin with non-stick spray. 
  2. Remove the chard leaves from the stems. Finely dice the stems, cut the leaves into ~ 1/2" ribbons and set each aside separately. 
  3. In a large skillet, heat 2 tbsp olive oil over medium-high. Add the onion and chard stems, plus a dash of salt. Let cook without stirring until they start to brown.
  4. Turn the heat to low and continue to cook, stirring occasionally until onions are a deep caramel-brown (~5 min). 
  5. Sprinkle about 1 tsp balsamic vinegar on the onions & chard stems, then turn the heat back up to medium-high.
  6. Add the remaining olive oil, followed by the Swiss chard leaves + a generous pinch of salt and cook, stirring occasionally, until chard is wilted, ~2 minutes. Remove from heat.  
  7. In a separate bowl, whisk the eggs, then mix in the sun dried tomatoes, 1 cup grated cheese and another generous pinch of salt & pepper. Add the cooked onion & chard mixture to the bowl and mix well. 
  8. Carefully ladle the egg mixture into the muffin tin wells, filling each well about 3/4 full. Sprinkle the remaining 1/2 cup cheese on top of the muffins.
  9. Bake for 20-22 minutes, until puffy, cooked through, and golden on top.
  10. Cool for 2-3 minutes, then serve hot or enjoy room temp.

Garnish with fresh parsley & sun dried tomatoes for a festive, holiday presentation. 

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gluten free healthy snack idea for kids