⏱ 50 min total

Grab and Go Breakfast Muffins

Name: Grab and Go Breakfast Muffins
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 1 serving
Ingredients: 2 strip Bacon; ½ cup Whole wheat flour; ½ tsp Granulated sugar; ½ tsp Baking powder; ³⁄₁₆ dash Salt; 1 ³⁄₁₆ large Egg; ³⁄₁₆ cup Buttermilk; ½ tbsp Butter; ³⁄₁₆ cup Sour cream; ³⁄₁₆ cup, chopped Scallions; ¼ cup, shredded Cheddar cheese

Per 1 serving · 290 g · 11 ingredients

Calories

643

32%
of a 2,000 cal day

Protein
28g
17% of calories
Carbs
52g
32% of calories
Fat
37g
51% of calories

Portion

At a glance

One serving of Grab and Go Breakfast Muffins (290 g) has 643 calories, with 28 g of protein, 52 g of carbohydrates and 37 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (57% DV), dietary fiber (24% DV) and Vitamin A (31% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 36%, 89% and 98% of the daily value.

Per 100 g

221cal

medium energy density

Protein per 100 cal

4.4g

Net carbs

46g

carbs minus fiber

Fiber

6.8g

5.7 g sugar

High in

20%+ of the daily value

Protein57%
Dietary fiber24%
Vitamin A31%
Vitamin K31%
Thiamine34%
Riboflavin (B2)49%

Good source of

10–19% of the daily value

Vitamin D11%
Vitamin E12%
Potassium12%

Watch

20%+ of the daily value

Sodium36%
Saturated fat89%
Cholesterol98%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 30 min

1
Heat the oven to 350°F and grease a 6-cup large muffin tin.
2
Cook the bacon in a skillet over medium heat until crisp, drain on paper towels, then chop and set aside.
3
In a large bowl, whisk together the flour, sugar, baking powder, and a pinch of salt.
4
In a separate bowl, whisk 1 egg with the buttermilk, melted butter, and sour cream until smooth.
5
Fold the wet mixture into the dry just until combined, then gently fold in the chopped bacon, scallions, and 1¼ cups of the cheddar.
6
Scoop batter into the prepared tin, filling each cup about two-thirds full.
7
Use a spoon to press a well in the center of each portion, pushing batter up the sides to form a deep cup.
8
Crack one egg into each well, keeping the yolk intact.
9
Using two spoons, add small dollops of batter around the egg to seal the whites and build up the sides; add a light layer over the yolk without pressing.
10
Sprinkle the remaining cheddar cheese over the tops.
11
Bake at 350°F for 25–30 minutes, until the muffins are set and the tops are golden.
12
Cool in the pan for 5 minutes, then release and serve warm. Refrigerate leftovers.

Vitamins & minerals

Amounts for 1 serving (290 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	275 μg	31%
Vitamin C	4 mg	4%
Vitamin D	2 μg	11%
Vitamin E	2 mg	12%
Vitamin K	37 μg	31%
Thiamine	0.4 mg	34%
Riboflavin (B2)	1 mg	49%
Niacin	4 mg	26%
Vitamin B6	0.4 mg	31%
Folate (B9)	79 μg	20%
Vitamin B12	1 μg	47%
Pantothenic acid	2 mg	37%
Choline	225 mg	41%

Minerals

Nutrient	Amount	% Daily Value
Calcium	495 mg	50%
Iron	4 mg	49%
Potassium	545 mg	12%
Magnesium	113 mg	27%
Phosphorus	640 mg	91%
Zinc	4 mg	37%
Copper	0.3 mg	32%
Manganese	2 mg	109%
Selenium	70 μg	127%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	148 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	14 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0.2 g	—
Glutamic acid	6 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.1 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	12 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	4 g	—
Proline	3 g	—
Retinol	263 μg	—
Serine	1 g	—
Starch	35 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	3 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 643 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

122min
Walking (3.5 mph)
77min
Cycling (moderate)
54min
Running (6 mph)
90min
Swimming laps

Common questions

How many calories are in Grab and Go Breakfast Muffins?

One serving of Grab and Go Breakfast Muffins (1 serving) has 643 calories, which works out to 221 calories per 100 g. That is about 32% of a 2,000-calorie day.

Are Grab and Go Breakfast Muffins high in protein?

It provides a solid 28 g of protein per serving (57% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Grab and Go Breakfast Muffins keto-friendly?

It is hard to fit into a strict keto diet. One serving has 46 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Grab and Go Breakfast Muffins?

831 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Grab and Go Breakfast Muffins?

5.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (290 g)

Calories643

% Daily Value*

Total fat 37g	48%
Saturated fat 18g	89%
Trans fat 0.6g
Cholesterol 295mg	98%
Sodium 831mg	36%
Total carbohydrate 52g	19%
Dietary fiber 6.8g	24%
Total sugars 5.7g
Protein 28g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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