Veggie Egg Muffins Protein (Printable version)

Savory egg muffins packed with fresh vegetables for a protein-rich and flavorful start or snack.

# What You'll Need:

→ Vegetables

01 - 1 cup baby spinach, chopped
02 - 1/2 cup red bell pepper, diced
03 - 1/2 cup cherry tomatoes, quartered
04 - 1/4 cup red onion, finely diced

→ Eggs & Dairy

05 - 8 large eggs
06 - 1/4 cup milk (dairy or unsweetened plant-based)
07 - 1/2 cup shredded cheddar cheese (optional)
08 - Salt and black pepper, to taste

→ Herbs & Seasonings

09 - 1/2 teaspoon garlic powder
10 - 1/2 teaspoon dried oregano or Italian seasoning

# Directions:

01 - Preheat oven to 350°F. Grease a 12-cup muffin tin or line with silicone muffin cups.
02 - In a large bowl, whisk eggs, milk, salt, pepper, garlic powder, and oregano until fully combined.
03 - Fold chopped spinach, red bell pepper, cherry tomatoes, red onion, and half of the cheese into the egg mixture gently.
04 - Distribute the mixture evenly into prepared muffin cups, filling each about three-quarters full.
05 - Sprinkle remaining cheese on top of each filled muffin cup, if using.
06 - Bake for 18 to 22 minutes, or until the egg muffins are set and lightly golden on top.
07 - Allow muffins to cool for a few minutes before removing from the tin. Serve warm or cool completely before storing.

# Expert Advice:

01 -
  • Make a dozen at once and forget about breakfast decisions for days.
  • Vegetables sneak in without any of the guilt, just genuine flavor.
  • They're forgiving enough for a rushed kitchen but impressive enough to feel like you planned ahead.
02 -
  • Don't fill the cups completely full—they need room to rise, and overstuffed muffins will spill over and cook unevenly.
  • If your vegetables are very wet, pat them dry before adding them to the egg mixture, or your muffins will be dense and soggy instead of fluffy.
03 -
  • If your oven runs hot, start checking at 18 minutes so they don't dry out; if it runs cool, give them the full 22 and trust the golden color.
  • A light squeeze of lemon or hot sauce on a warm muffin changes everything, especially if the flavors start to feel familiar.
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