Start your day right with Healthy Egg Muffin Cups. Only 50 calories per muffin, LOADED with vegetables, and can be made in advance!
Healthy breakfasts ensure I make healthier choices throughout the day, that’s why I also love these other nutritious recipes: crockpot steel cut oats, instant pot egg bites, avocado toast, and acai bowls.Β
Starting the year right by taking better care of yourself is one of the most common New Year’s Resolutions. To get a better sense on how to do that, we read The Miracle Morning.
The main idea is to become more productive, happier, etc. and that starts with a great morning routine! For our morning routine, Trevor and I have been waking up earlier, reading for thirty minutes, then having breakfast together.
Although we now have more time in the morning, I still don’t want to spend my mornings whipping up an elaborate, healthy breakfast before work. Enter: Healthy Egg Muffin Cups!
Ingredients
This simple ingredient list makes an ultra nutritious and delicious low-carb, gluten-free, vegetarian breakfast!
- Oil – the recipe calls for olive oil, but feel free to use extra virgin olive oil, avocado oil, canola oil, safflower oil, or even coconut oil β for sautΓ©ing, use a flavorful oil with a lower smoke point. Oil provides healthy fats to the egg muffins which keeps us full longer. It also brings out the flavor of the vegetables while reducing their bitterness.
- Bell PeppersΒ – red bell pepper and green bell pepper are listed in the recipe, but any color of bell pepper will work. Green peppers are the most bitter, orange and yellow bell peppers are slightly sweeter, and red bell peppers are the sweetest.
- Onion – yellow onion is used in the recipe, but feel free to substitute white or red onion. Yellow and red onions will yield a sweeter flavor whereas white onion will have more of a βbiteβ to it.
- Spinach – roughly chopped. Chopping the spinach is personal preference, because I don’t like the stringiness of un-chopped spinach. Chopping gets you a bit of spinach in every bite! Spinach is rich in vitamins and minerals and has a mild taste. Feel free to replace with roughly chopped kale, if preferred.
- Mushrooms – provide a “meaty” texture and mild flavor to the egg muffins. Mushrooms are a great low calorie source of fiber, protein, and antioxidants. They release a lot of moisture, so cook until the liquid has evaporated or drain excess water to avoid watery muffin cups!
- Garlic – provides a subtle, nutty flavor and *bonus* is loaded with good-for-you vitamins and minerals. The recipe calls for 2 cloves and can be replaced with 1/2 tablespoon jarred minced garlic to save on prep time.
- Salt – enhances the flavor of the other ingredients. Be sure to taste and re-season the vegetables until the desired flavor has been reached. Add additional seasonings such as pepper, red pepper flakes, etc. if you’d like.
- Eggs and Egg Whites – the base for our healthy egg muffin cups! Eggs are a great source of lean protein and other nutrients. They come in all different sizes, but large eggs are called for in this recipe. If you have smaller or larger eggs, that’s ok! Simply crack eggs/egg whites into a measuring cup until you have 1 1/2 cups of eggs.
How to make
Once the vegetables are chopped, this healthy breakfast comes together very quickly!
- Preheat oven to 350 degrees F and generously grease a standard non stick 12-slot muffin tin with cooking spray. Set aside.
- In a large non-stick cooking pan, cook red pepper, green pepper, and onion in oil until the peppers have softened, then add in spinach, mushrooms, and garlic and continue cooking for 2 minutes. Season with salt, then set aside.
- Whisk together eggs until smooth, then stir in the cooked vegetables.
- Pour the egg/veggie mixture evenly into the prepared muffin pan, then bake until the eggs have cooked through.
Why are they spongy?
If made as directed, your muffin cups shouldn’t be spongy. If they are, you likely used all egg whites instead of equal parts whole eggs and egg whites. The lack of fat when using all egg whites may result in a spongy texture.
They may also be spongy from excess liquid from the vegetables. Be sure to drain any leftover liquid from the sautΓ©ed veggies.
How do you keep egg muffins from getting soggy?
When reheating, wrap each egg cup in a paper towel to soak up excess liquid before placing in the microwave. This should prevent the muffins from getting soggy.
Why are they flat?
Immediately after cooking, the egg muffins will look very fluffy, but they will start to deflate within a few minutes β that’s ok! The muffin cups don’t have enough structure to hold them up.
If you’re looking for a sturdier egg muffin, check out my instant pot egg bites.
Tips & tricks
- Prevent sticking. Use a good quality non-stick muffin pan and generously grease it with cooking spray!
- Cool. Let the muffins cool for 5-10 minutes before removing them from the pan. Run a knife around the outside of the cup if you’re having trouble getting them out.
- Prep ahead. Chop the vegetables a day in advance to save on prep time.
- Make a double batch. One to enjoy for the week and one to freeze!
Variations
If you’re like me, you’ll start to make these regularly and it’s nice to mix things up occasionally. Try some of these ideas and get creative coming up with your own!
- Add protein. Stir in your favorite cooked protein like bacon or breakfast sausage to the vegetable mixture.
- Make them cheesy. Shredded pepper-jack, cheddar, or even crumbled feta or goat cheese would provide additional flavor and creaminess.
- Add seasonings. Mix it up with fresh herbs like basil or dried spices like red pepper flakes.
- Use different vegetables. Not a fan of peppers? Replace with equal parts diced broccoli. Hate mushrooms? Try chopped zucchini instead!
- Add toppings. Serve warm egg muffins with hot sauce, greek yogurt, diced tomato, avocado, chives, salsa, etc.
How to store, freeze, and reheat
Store cooked and cooled egg muffins in an airtight container in the fridge for 4-5 days or in the freezer for 3-4 months.
To reheat, wrap egg muffins in a paper towel and microwave for 30-60 seconds until warm. You can also reheat these in the oven at 350 degrees F for 5-10 minutes.
– Jennifer
![egg muffins with vegetables](https://showmetheyummy.com/wp-content/uploads/2022/01/Healthy-Egg-Muffin-Cups-Show-Me-the-Yummy-Google-Thumb-Retina-1.jpg)
Healthy Egg Muffin Cups
Equipment for this recipe
Ingredients
- 1 tablespoon olive oil
- 1 cup diced red pepper
- 1 cup diced green pepper
- 1 cup diced yellow onion
- 2 cups packed baby spinach roughly chopped
- 1 cup mushrooms diced
- 2 cloves garlic minced
- salt to taste
- 4 large eggs *
- 4 large egg whites *
- hot sauce optional for drizzling on top!
Recipe Video
Instructions
- Preheat oven to 350 degrees F and generously grease a standard non stick 12-slot muffin tin with cooking spray. Set aside.
- Heat a large non stick skillet over medium heat.
- Once hot, add in oil, red pepper, green pepper, and onion, then cook for 5-7 minutes, or until peppers are tender, stirring regularly.
- Add in spinach and mushrooms and cook for an additional 2 minutes.
- In the last 30 seconds, add in minced garlic.
- Season with salt and remove from heat.
- Crack eggs/egg whites into a large 4 cup measuring cup, whisk together until smooth, then stir in the cooked vegetables.
- Pour the egg/veggie mixture evenly into the prepared muffin pan, then bake for 15-30 minutes, or until the tops are firm to the touch and eggs are cooked.
- Cool slightly and serve!
- Take 5 seconds to rate this recipe below. We greatly appreciate it!
Notes
Nutrition Information
*Note: Nutrition information is estimated and varies based on products used.
This post was originally published January 22, 2015 and has been updated to provide more detailed content.
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Judy Seattle, Washington
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Bob Grand Blanc, Michigan
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Anonymous Fish Camp, California
Michelle Milford, Delaware
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Anonymous Wheeling, West Virginia
Anonymous Sault Ste. Marie, Ontario
Anonymous Ridgeland, Mississippi
Anonymous Dundee, Scotland
Susan Troy, Alabama
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Magdala Owings Mills, Maryland
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Anonymous Los Angeles, California
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Anna United States
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Mandy Billerica, Massachusetts
C Sunnyvale, California
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Anonymous Vrhnika pri Lozu, Obcina Loska Dolina
Anonymous South Africa
Alex Chicago, Illinois
Myrtelina Athens, Alabama
Louise Rockville, Maryland
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Pat Winchester, Virginia
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Felicia Monroe, Louisiana
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Susan Wichita, Kansas
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Anonymous Wetherill Park, New South Wales
Anonymous Wetherill Park, New South Wales
Anonymous Champlin, Minnesota
Fiona United Kingdom
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Anonymous Minneapolis, Minnesota
Anonymous Milwaukee, Wisconsin
Anonymous Greensboro, North Carolina
Becky Belchertown, Massachusetts
Becky Belchertown, Massachusetts
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Anonymous Canada
Anonymous Effort, Pennsylvania
Anonymous Lynchburg, Virginia
Kips Boca Raton, Florida
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Anonymous Toronto, Ontario
Anonymous Freeport, New York
Anonymous Charleston, West Virginia
Anonymous Charleston, West Virginia
khursheed Hyderabad, Telangana
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Anonymous Barking, England
Donna Tampa, Florida
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Sandy Sydney, New South Wales
Anonymous San Jose, California
Anonymous Canada
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Anonymous Shelton, Connecticut
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Anonymous Katy, Texas
Anonymous United States
Anonymous United States
Anonymous Shallotte, North Carolina
Anonymous Toronto, Ontario
Pamela Tuscaloosa, Alabama
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Crystal Dillsburg, Pennsylvania
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Anonymous United States
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frances New Castle, Delaware
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Diane Tampa, Florida
Shreya Trenton, New Jersey
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Anonymous Moscow, Idaho
Anonymous Hillsborough, New Jersey
Lori Nipissing, Ontario
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Michael Woodburn, Oregon
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Anonymous Republic of Korea
Anonymous Royal Tunbridge Wells, England
Helena Spencerport, New York
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Vicky Alma, Wisconsin
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Louella Los Angeles, California
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Fay Hashemite Kingdom of Jordan
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Gls77 Dedham, Massachusetts
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Anna Newark, New Jersey
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Anonymous Mdina, L-Imdina
Anonymous Aliquippa, Pennsylvania
p Cumnock, Scotland
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Anonymous Aliquippa, Pennsylvania
New Bracknell, England
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Anonymous United States
Anonymous Milton, Ontario
Sherrie Sioux Falls, South Dakota
Alex India
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Anonymous Leeds, England
Anonymous Kuala Lumpur, Kuala Lumpur
Anonymous Opa-locka, Florida
Anonymous Marietta, Georgia
cathy Hanover Park, Illinois
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latakay Santa Clara, California
Anonymous Bucharest, Bucuresti
Anonymous Leeds, England
Anonymous Green Bay, Wisconsin
Anonymous United States
Anonymous Belgrave, Victoria
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Jaxx Astoria, New York
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Anonymous West Covina, California
Joe Meadville, Pennsylvania
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Anonymous Marysville, Ohio
Anonymous Lawrenceville, Georgia
Renee Englewood, Colorado
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Kelly Summerville, South Carolina
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Anonymous Belfast, Maine
Anonymous Dallas, Texas
Anonymous Smyrna, Delaware
Anonymous Miami, Florida
Anonymous Zachary, Louisiana
Anonymous Bellevue, Washington
Anonymous Zagreb, City of Zagreb
Anonymous Jamestown, Rhode Island
Anonymous Chicago, Illinois
Anonymous Lake Ozark, Missouri
Anonymous Saratoga Springs, New York
Kenneth Laveen, Arizona
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Anonymous Fort Lauderdale, Florida
Anonymous United States
Anonymous Oak Park, California
Anonymous St Louis, Missouri
Anonymous United States
Anonymous Chorley, England
Claudia Buffalo, New York
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Anonymous Iselin, New Jersey
Anonymous Montreal, Quebec
Anonymous Quincy, Massachusetts
Luz Jonesboro, Arkansas
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Susan San Gabriel, California
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Dorothy Port Saint Lucie, Florida
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Annah Tampa, Florida
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Kelly Northport, Alabama
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Tizzle Fremont, California
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Anonymous Madrid, Madrid
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Stephanie Cherry Hill, New Jersey
illenna Kitchener, Ontario
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Becky Dickinson, North Dakota
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Michelle Hilliard, Ohio
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CJ Portsmouth, Virginia
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Stacia Clarksville, Tennessee
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Elaine Harrison, Michigan
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Kathleen Los Angeles, California
Jan Meridian, Idaho
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Stephen United States
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Normah Putrajaya, Putrajaya
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Talia Weiser, Idaho
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Grace United States
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Debbie London, Ontario
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Sheray Tel Aviv, Tel Aviv
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Liliane Stanford, California
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Mary Waco, Texas
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Ronm Sri Lanka
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Eugenia Chicago, Illinois
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Ilona Craigavon, Northern Ireland
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Jacquie Phoenix, Arizona
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Pattie United States
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Candice Newbury Park, California
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Susan Fresh Meadows, New York
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Gloria Knoxville, Tennessee
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Bernadette Warminster, Pennsylvania
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sam Elmont, New York
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Lynne United States
Genevieve Pahrump, Nevada
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Judy Westfield, New Jersey
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Anonymous Scappoose, Oregon
kim Friendswood, Texas
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Rick United States
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Charlene Pittsburgh, Pennsylvania
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Justine Manassas, Virginia
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Alda Thornhill, Ontario
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Rebecca Northwich, England
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Yosha Waterford, Connecticut
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Annah
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Lena
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Deidre
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June
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Elise
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Kate
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Keri
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Kips Boca Raton, Florida
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Stephanie
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Eimear
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Sabrina
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Denise
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Janet
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MH Norcross, Georgia
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MH New York, New York
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Dana Calgary, Alberta
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JAN Rockwall, Texas
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Lori Oakland, California
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Carol Marietta, Georgia
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Christine Oakland, California
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Christine Oakland, California
Olga TΓ’rgoviΕte, Judetul Dambovita
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Lisa Manchester, Connecticut
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Lisa Manchester, Connecticut
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Vaishali Ellicott City, Maryland
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Kathy Richmond, Kentucky
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Faith Brooklyn, New York
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Doro Saint-Sauveur, Quebec
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Nicole Sherwood Park, Alberta
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Charmie Santa Monica, California
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Star Manchester, Connecticut
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Amy Muncie, Indiana
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Debbie Roanoke, Virginia
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Jessica Lehi, Utah
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Emily United States
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Joyce Welland, Ontario
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Bita Menlo Park, California
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Donna Longueuil, Quebec
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Lisa Montclair, New Jersey
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Belinda Kew, Victoria
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Kelly West Des Moines, Iowa
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cindy Hope Mills, North Carolina
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Lucille Mississauga, Ontario
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Victoria Tracy, California
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Lucille Mississauga, Ontario
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Lucille Mississauga, Ontario
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Becki Roxboro, North Carolina
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Karin
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Jannett
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tess DeRidder, Louisiana
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Brenda Lansing, Illinois
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Heather Milton, Ontario
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Andy Nottingham, England
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Rebecca North Tonawanda, New York
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Gwen Indonesia
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Annabelle Roanoke, Texas
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Terri McKinney, Texas
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Joyce Welland, Ontario
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Ashley Glendale, Arizona
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Stephanie Ottawa, Ontario
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Ayesha Manchester, England
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Ayesha Manchester, England
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Alexis Wilmington, Massachusetts
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Joyce Welland, Ontario
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Denise
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Stephanie Airdrie, Alberta
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Adrienne United States
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Liana United States
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Kelly
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Nona San Jose, California
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Melanie United States
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Soulkitchenrecipes Skopje, Opstina Karpos
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Nelda Corpus Christi, Texas
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Matea Fort Mill, South Carolina
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Mary New York, New York
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Simeon Liverpool, England
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Stacey
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Nicky Oakland, California
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Jennifer Alpharetta, Georgia
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Deb
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Debbie
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