Veggie Egg Muffins Protein Meal (Print Version)

Savory egg bites bursting with fresh veggies and protein, ideal for breakfast or a quick snack.

# Components:

→ 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, to taste
09 - Black pepper, to taste

→ Herbs & Seasonings

10 - 1/2 teaspoon garlic powder
11 - 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 cups.
02 - In a large bowl, whisk eggs, milk, salt, pepper, garlic powder, and oregano until homogeneous.
03 - Fold chopped spinach, bell pepper, cherry tomatoes, red onion, and half of the shredded cheese into the egg mixture gently.
04 - Distribute the mixture evenly into prepared muffin cups, filling each about 75%.
05 - Sprinkle remaining cheese on top of each filled muffin cup.
06 - Bake for 18 to 22 minutes until muffins are set and edges are lightly golden.
07 - Allow muffins to cool briefly before removing from tin. Serve warm or store for later use.

# Expert Advice:

01 -
  • Make a full week's worth of breakfast in one oven session and stop making the same scrambled eggs every morning.
  • They're naturally gluten-free and packed with protein, so you actually feel satisfied until lunch instead of hunting for a snack by 10 AM.
  • The best part? They taste just as good cold straight from the fridge as they do warmed up, which means no excuses about convenience.
02 -
  • Fill your cups consistently or some will be done while others are still wobbly—I learned this by pulling half-cooked muffins out too early.
  • Don't skip the cooling time; pulling them out of the tin while they're still hot will leave you with broken, crumbly pieces instead of neat little bites.
03 -
  • Sauté your onions and mushrooms first if you're using them—this removes excess moisture and concentrates flavor instead of watering down your muffins.
  • Whisk your eggs with a little more milk than feels necessary; they'll seem too loose but set beautifully in the oven, and you'll get a custardy bite instead of a tough one.
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