Preheat the oven to 350°F. Spray a 12-cup muffin pan with oil spray.
As you chop the veggies, divide them among the muffin cups.
In a large bowl, whisk together the eggs, egg whites, salt, and pepper. Pour 2 tablespoons of the egg mixture into each muffin cup, then top each with 1 teaspoon of goat cheese.
Bake the omelets for 20 minutes, then let them rest for 5 minutes in the pan (this will help them stay together).
You can use any cheese you like! Cheddar and feta both work well.
If you like spice, add a few dashes of your favorite hot sauce to the eggs.
Add meat- crumble 2 cooked sausage patties (see the healthy homemade sausage patties in the cookbook) and add them to the veggies.