Egg Muffin Cups with Veggies

Why You’ll Love This Recipe

• Quick and Easy: Simple to prepare with minimal ingredients.

• Healthy: High in protein and loaded with vegetables.

• Make-Ahead: Perfect for meal prepping; can be stored and reheated easily.

• Customizable: Adaptable to include your favorite veggies and seasonings.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

1 teaspoon olive oil
1/2 cup red bell pepper, diced
1/2 cup green bell pepper, diced
1/4 cup white onion, diced
1/2 cup baby spinach, chopped
1/2 cup broccoli florets, chopped
1 clove garlic, minced
Salt and pepper to taste
3 large eggs
3 large egg whites

Directions

1. Preheat Oven: Preheat your oven to 350°F (175°C).

2. Prepare Muffin Tin: Grease a 12-cup muffin tin with cooking spray or line with silicone liners.

3. Sauté Vegetables: In a skillet over medium heat, add olive oil. Sauté bell peppers, onion, broccoli, and garlic until tender. Add spinach and cook until wilted. Season with salt and pepper.

4. Mix Eggs: In a bowl, whisk together eggs and egg whites.

5. Assemble Muffin Cups: Divide the sautéed vegetables evenly among the muffin cups. Pour the egg mixture over the vegetables, filling each cup about 3/4 full.

6. Bake: Bake for 20-25 minutes, or until the egg muffins are set and lightly golden.

7. Cool and Serve: Allow to cool for a few minutes before removing from the tin. Serve warm or store for later.

Servings and Timing

• Servings: 12 muffin cups

• Preparation Time: 15 minutes

• Cooking Time: 25 minutes

• Total Time: 40 minutes

Variations

• Add Cheese: Incorporate shredded cheddar or feta cheese for added flavor.

• Meat Lovers: Add cooked bacon, sausage, or ham for extra protein.

• Spicy Kick: Include diced jalapeños or a dash of hot sauce.

• Herb Infusion: Mix in fresh herbs like parsley, chives, or basil.

Storage/Reheating

• Refrigeration: Store in an airtight container in the refrigerator for up to 4 days.

• Freezing: Freeze individually wrapped muffins for up to 2 months.

• Reheating: Microwave on high for 30-60 seconds or until heated through.

FAQs

Can I use only whole eggs instead of a mix of eggs and egg whites?

Yes, you can use 6 whole eggs if you prefer.

How do I prevent the egg muffins from sticking to the tin?

Ensure you grease the muffin tin well or use silicone liners to prevent sticking.

Can I make these egg muffins dairy-free?

Absolutely. Simply omit any cheese or use a dairy-free alternative.

Are these egg muffins keto-friendly?

Yes, they are low in carbs and suitable for a keto diet.

Can I add other vegetables?

Certainly. Feel free to include mushrooms, zucchini, or tomatoes.

How long do these egg muffins last in the fridge?

They can be stored in the refrigerator for up to 4 days.

Can I prepare the mixture the night before?

Yes, you can prepare the egg mixture and vegetables ahead of time and bake in the morning.

What’s the best way to reheat frozen egg muffins?

Microwave on high for 1-2 minutes or until heated through.

Can I make these in mini muffin tins?

Yes, adjust the baking time to about 15 minutes for mini muffins.

Are these suitable for kids?

Yes, they are a great, nutritious option for children’s meals.

Conclusion

Egg Muffin Cups with Veggies are a versatile and healthy breakfast option that can be customized to suit your taste. Easy to prepare and perfect for meal prepping, they make mornings hassle-free and nutritious.

Egg Muffin Cups with Veggies

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Egg Muffin Cups with Veggies are a protein-packed, veggie-filled breakfast option ideal for meal prep and busy mornings. Easy to customize and great for on-the-go meals.

• Author: Laura
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Yield: 12 muffin cups
• Category: Breakfast
• Method: Baking
• Cuisine: American

Ingredients

1. 1 teaspoon olive oil
   
   1/2 cup red bell pepper, diced
   
   1/2 cup green bell pepper, diced
   
   1/4 cup white onion, diced
   
   1/2 cup baby spinach, chopped
   
   1/2 cup broccoli florets, chopped
   
   1 clove garlic, minced
   
   Salt and pepper to taste
   
   3 large eggs
   
   3 large egg whites

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Instructions

1. Preheat your oven to 350°F (175°C).
2. Grease a 12-cup muffin tin with cooking spray or line with silicone liners.
3. In a skillet over medium heat, heat olive oil and sauté bell peppers, onion, broccoli, and garlic until tender. Add spinach and cook until wilted. Season with salt and pepper.
4. In a bowl, whisk together eggs and egg whites.
5. Divide the sautéed vegetables evenly among the muffin cups. Pour the egg mixture over the vegetables, filling each cup about 3/4 full.
6. Bake for 20–25 minutes, or until the egg muffins are set and lightly golden.
7. Let cool for a few minutes before removing from the tin. Serve warm or store for later.

Notes

• Use silicone liners to prevent sticking.
• Customize with cheese, meats, or additional veggies.
• Store in the fridge for up to 4 days or freeze for 2 months.
• Reheat in microwave for 30–60 seconds before serving.
• Great for kids and lunchboxes too.

Nutrition

• Serving Size: 1 muffin cup
• Calories: 60
• Sugar: 1g
• Sodium: 90mg
• Fat: 3g
• Saturated Fat: 1g
• Unsaturated Fat: 2g
• Trans Fat: 0g
• Carbohydrates: 2g
• Fiber: 0.5g
• Protein: 5g
• Cholesterol: 55mg