Description
Make these Ultimate Easy & Healthy Vegetable Egg Muffins for a perfect make-ahead breakfast. They are high in protein, simple to prepare, and fit well into low-carb or Keto lifestyles. Enjoy this simple recipe from Sara and Liam at Child Recipe.
Ingredients
Scale
- 6 large eggs
- 1/4 cup milk (any kind)
- 1/2 cup chopped spinach
- 1/2 cup chopped bell peppers (any color)
- 1/4 cup chopped onion
- 1/4 cup shredded cheese (cheddar or mozzarella)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Cooking spray or oil for muffin tin
Instructions
- Preheat your oven to 375°F (190°C). Lightly grease a 12-cup standard muffin tin with cooking spray.
- In a medium bowl, whisk together the eggs and milk until well combined and slightly frothy.
- Stir in the salt and pepper.
- Distribute the chopped spinach, bell peppers, and onion evenly among the muffin cups. Place about one tablespoon of vegetables in each cup.
- Sprinkle the shredded cheese over the vegetables in the muffin cups.
- Carefully pour the egg mixture over the fillings in each cup, filling them about three-quarters full.
- Bake for 15 to 18 minutes, or until the egg muffins are set and lightly golden. A toothpick inserted into the center should come out clean.
- Let the egg muffins cool in the tin for a few minutes before carefully removing them.
- Serve warm or cool completely for meal prepping. Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze them.
Notes
- You can substitute or add cooked meats like crumbled sausage or bacon for extra flavor.
- For a Keto option, skip the milk or use heavy cream, and ensure all added ingredients fit your macro goals.
- These freeze well; place cooled muffins on a baking sheet to freeze individually, then transfer to a freezer bag. Reheat from frozen in the microwave.
- Feel free to improvise with other vegetables like mushrooms or zucchini; just make sure to chop them small.
- Prep Time: 10 minutes
- Cook Time: 18 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 70
- Sugar: 1g
- Sodium: 180mg
- Fat: 4g
- Saturated Fat: 2g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0.5g
- Protein: 6g
- Cholesterol: 140mg