Green Eggs (and Optional Ham)

By Emily

My kids’ excitement over this recipe for savory muffins with eggs and greens went through the roof when my 9 year old suggested we name it after the Dr. Seuss classic. Both of my kids love the book, as do I. I especially like Sam’s turning point. After insisting over and over that he wouldn’t like Green Eggs and Ham, he decides he will try them, but only in his own time, saying:

“If you let me be, I will try them. You will see.”

This is so true about kids and humans in general, isn’t it? No one likes to be forced into anything. When Sam eventually decides to try the Green Eggs and Ham, he says:

“Say! I like Green Eggs and Ham!

I do! I like them, Sam-I-Am!

And I would eat them in a boat.

And I would eat them with a goat.

And I will eat them, in the rain.

And in the dark. And on a train.

And in a car. And in a tree.

They are so good, so good, you see!”

I can’t say my kids have had our version of Green Eggs and Ham on a boat or with a goat YET. However, over the last week while we tested the recipe, they have had them enthusiastically for breakfast, for a mid-morning snack at school, as part of their lunches, and even as an after-school snack. They taste delicious warm or cold and are a great high-protein item to make ahead that is very portable. So I wouldn’t be surprised if soon my kids have them on a train on in a car, just like Sam. And they are so colorful with lots of greens included in a fun way.

Needless to say I am really happy with these and I have also been loving having them on hand for myself for a quick breakfast or snack. They are really light and fluffy in texture and have a bright flavor coming from the fresh herbs that are blended in.

This recipe came about as a collaboration with chef Claudine Boulstrige of Healthy Family Food Ideas. Michael and I met Claudine through Instagram and my boys and I tried out her Make Ahead Savory Muffins. I really like how it’s a flexible recipe with minimal ingredients that you can add different types of vegetables to. I asked my kids which vegetable they wanted to add, and they chose kale. The muffins came out great, but since kale is bulky, we couldn’t easily fit much of it in. I started to wonder if we could include even more kale if we blended it into the batter, creating a green version. I e-mailed Claudine about the idea and she and I both tested out various versions to bring to you this collaborative recipe. It’s quite different from her original recipe as it has more eggs and vegetables and no cheese, but was very much inspired by it still. Look how gorgeous the green version came out when Claudine made them in flower moulds like she did for her original recipe.

I’ve really enjoyed the collaborative creative process and am excited to share this recipe with all of you! Try these out with your kids and let us know what you think.

In Sugarproof, we recommend breakfasts that are high in protein and fiber and are free from added sugar, and this one is a fun way to encourage kids to try out something new that meets those criteria. Plus any leftovers are great for snacks and lunches.

We know that beyond wanting to limit added sugar, many of you have other specific dietary needs and preferences in your families. This recipe happens to be gluten-free and grain-free and options to make it dairy-free and nut-free as well. If you don’t eat eggs and are looking for other breakfast ideas, we have lots more in our book and on our blog. For example, try out our Overnight Chia Pudding Cups from the book or our Carrot-Cake Pancakes from the blog, both of which are entirely plant-based.

We also like to keep our recipes really flexible so you can use ingredients you like, have on hand, and/or can find in your area as seasons change. I tested the recipe with kale and Claudine made it with chard and spinach, and all of these worked well. We also both tested the almond flour and coconut flour options. I prefer the coconut flour option and have been making that more often as my kids go to a school with a nut-free policy. Both flours work well, though Claudine did a side-by-side comparison and found that the almond flour version comes out more vibrantly green (see left).

We also made a version without the ham and asked some vegetarian friends to try it, and they still gave great reviews. If you are vegetarian or don’t eat pork for religious or other reasons, you could always simply omit it or add a little cheese instead of the ham.

Ready to make these? You simply put everything but the optional ham in a blender, blend it into a batter, pour it into a muffin tin, top with the optional ham, and bake!

Green Eggs (and Optional Ham)

Makes 12 muffins


–6 large eggs
–2 packed cups (2 very large handfuls) torn/shredded kale, tough stems removed and washed and dried well (or substitute chard or spinach)
–A large handful of fresh basil leaves (or another fresh herb like coriander/cilantro or chives, or try a teaspoon of dried herbs of choice)
–60g (2/3 cups) almond flour or 18g (2 Tbsp) coconut flour
–40g butter (about 2.5 Tbsp), melted, or 4 Tbsp olive oil 
–1 tsp baking powder
–1/2 tsp salt
–30g (about 3 thin slices) ham cut into strips, preferably nitrate free (optional, or substitute grated cheese)


–Preheat the oven to 200 C/390 F
–Put all ingredients except for the optional ham in a blender and blend until unified
–Pour the batter into a 12 cup silicone muffin tin 
–Top with strips of ham, if desired
–Bake for 15-20 min until the center is set and a toothpick inserted comes out clean

–Allow to cool slightly before unmoulding

Store these in the refrigerator for up to 3-4 days.

For more recipes like this one, see our book Sugarproof, available here or anywhere books are sold.


Sugarproof busts myths about the various types of sugars and sweeteners, helps families identify sneaky sources of sugar in their diets, and suggests realistic, family-based solutions to reduce sugar consumption and therefore protect kids. Sugarproof isn’t about quitting sugar entirely. It’s about becoming less reliant on sweet foods and drinks as daily staples. Sugarproof offers a realistic and straightforward approach, teaching parents to raise informed and empowered kids who can set their own healthy limits without feeling restricted. Give your family a healthy reset. Available now!

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