10 large eggs
½ cup milk (any kind; dairy or non-dairy)
1 cup chopped spinach
½ cup diced bell peppers (red, green, or mixed)
½ cup diced onion (optional)
½ tsp salt
¼ tsp black pepper
½ tsp garlic powder (optional)
½ cup shredded cheese (cheddar, mozzarella, feta, etc.) – optional
1 tbsp olive oil or nonstick spray (for greasing the pan)
Instructions
Preheat oven to 350°F (175°C).
Grease a 12-cup muffin tin with oil or nonstick spray.
In a large bowl, whisk eggs + milk until smooth.
Add chopped spinach, peppers, onion, cheese, and spices.
Mix everything until evenly combined.
Divide mixture into the muffin cups (fill about ¾ full).
Bake 18–22 minutes, or until muffins are set and slightly golden.
Let cool for 5 minutes, then remove and place on a rack.
Recipe Notes
Muffins puff up in the oven but settle as they cool — normal!
Use silicone muffin cups for easiest removal.
If using watery veggies (tomatoes, mushrooms), sauté first.
Avoid overbaking to keep the muffins tender and fluffy.
Tips for Best Results
✔ Make Them Extra Fluffy
Add 2 tbsp cottage cheese or ½ tsp baking powder to the batter.
✔ Add More Protein
Mix in diced cooked chicken, turkey sausage, ham, or tofu.
✔ For Meal Prep
Store in an airtight container:
Fridge: 4–5 days
Freezer: up to 2 months
Reheat in microwave for 20–30 seconds.
✔ Kid-Friendly Version
Remove onions and add cheese for a milder flavor.
Servings
This recipe makes: 12 egg muffins
Typical serving size: 2–3 muffins per person
Nutritional Information (Approx. per muffin)
Based on recipe WITH optional cheese:
Calories: 70–95 kcal
Protein: 7–9 g
Fat: 4–6 g
Carbs: 1–3 g
Fiber: 0.5 g
Sugars: <1 g
(Without cheese: approx. 10–15 calories less per muffin)
Health Benefits
✔ High protein keeps you full longer
✔ Low-carb & keto-friendly
✔ Vegetable-rich for vitamins A, C, and K
✔ Gluten-free
✔ Great for weight management
✔ Easy meal-prep breakfast
✔ Customizable for any diet: Paleo, dairy-free, low-fat, high-protein
Q&A About Veggie Egg Muffins
Q1. Can I freeze these egg muffins?
Yes! Freeze on a baking sheet, then store in bags for up to 2 months.
Q2. Why do my egg muffins collapse?
Eggs expand while baking and settle when cooling. It’s normal.
To reduce sinking, bake at a steady 350°F and avoid overmixing.
Q3. What other veggies can I use?
Mushrooms, broccoli, tomatoes, zucchini, kale, corn, peas, etc.
Q4. Can I make them dairy-free?
Absolutely. Omit cheese and use almond or oat milk.
Q5. How can I make them more flavorful?
Add herbs like chives, basil, parsley, hot sauce, or smoked paprika.
Q6. Can I make them egg-white only?
Yes — use 12–14 egg whites, though texture becomes more delicate.
Leave a Comment
Comment
ADVERTISEMENT
