Veggie Egg Muffins – Meal Prep Breakfast

Ingredients:

• 10 large eggs
• 1/4 cup milk (dairy or unsweetened almond milk)
• 1 cup spinach, chopped
• 1/2 cup red bell pepper, diced
• 1/2 cup mushrooms, diced
• 1/4 cup red onion, finely diced
• 1/2 cup cherry tomatoes, halved
• 3/4 cup shredded cheddar cheese
• 1 teaspoon garlic powder
• 1/2 teaspoon dried basil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Cooking spray
• Fresh chives for garnish (optional)

Instructions:

1. Preheat oven to 350 degrees F. Spray a 12-cup muffin tin generously with cooking spray or line with silicone muffin cups.
2. In a large bowl, whisk together eggs and milk until well combined and slightly frothy.
3. Add garlic powder, dried basil, salt, and pepper to the egg mixture. Whisk again to combine.
4. Prepare all vegetables by chopping them into small, uniform pieces. Pat spinach dry with paper towels.
5. Divide the chopped vegetables evenly among the 12 muffin cups. Each cup should be about half full of vegetables.
6. Sprinkle shredded cheese over the vegetables in each cup, reserving a little for topping.
7. Carefully pour the egg mixture over the vegetables in each cup, filling each about 3/4 full.
8. Top each muffin with remaining cheese and a tomato half if desired.
9. Bake for 22-25 minutes until eggs are set and tops are lightly golden. A toothpick inserted should come out clean.
10. Let muffins cool in the pan for 5 minutes, then remove to a wire rack. Serve warm or store for meal prep.

Nutrition (per muffin):

Calories: 95 | Protein: 8g | Carbs: 3g | Fiber: 1g | Fat: 6g

Why This Recipe Works

Egg muffins are the ultimate meal prep breakfast because they’re portable, reheatable, and customizable. Baking eggs in muffin tins creates individual portions that are easy to grab on busy mornings. The vegetables add nutrition, flavor, and moisture while keeping calories low. These muffins are high in protein but low in carbs, making them perfect for various eating styles. You can make a dozen on Sunday and have breakfast ready for the entire week.

Health Benefits

• Complete Protein: Each muffin provides 8 grams of complete protein containing all essential amino acids for muscle and tissue repair.
• Nutrient Dense: Eggs are packed with choline for brain health, vitamin D for bone health, and B vitamins for energy production.
• Low Carb, High Satiety: With only 3 grams of carbs, these keep blood sugar stable while protein and fat promote lasting fullness.
• Vegetable Power: Spinach, peppers, and tomatoes provide vitamins A, C, and K plus antioxidants for immune support.

Chef’s Tips for Perfect Results

• Prevent Sticking: Spray muffin tins very generously with cooking spray, or use silicone muffin cups for easiest removal.
• Remove Excess Moisture: Pat spinach and other watery vegetables dry before adding. Excess moisture makes soggy muffins.
• Don’t Overfill: Fill cups only 3/4 full. Eggs will puff up during baking and can overflow if too full.
• Endless Variations: Try different vegetables, cheeses, and add-ins like cooked bacon, sausage, or herbs for variety.

Frequently Asked Questions

How long do these keep?

Store in the fridge for up to 5 days in an airtight container. Reheat in the microwave for 30-45 seconds.

Can I freeze egg muffins?

Yes! Freeze for up to 3 months. Thaw overnight in the fridge or microwave from frozen for 1-2 minutes.

Can I make these dairy-free?

Absolutely! Use unsweetened almond milk and skip the cheese, or use dairy-free cheese alternatives.

Final Thoughts

Veggie egg muffins are a meal prep game-changer. They transform busy, chaotic mornings into stress-free starts with grab-and-go protein-packed breakfast. Once you master the basic recipe, you can customize endlessly based on your preferences and what’s in your fridge.