These Vegetable Egg Muffins are a wholesome, high-protein breakfast solution that’s as versatile as it is delicious. Made with eggs, fresh vegetables, and optional herbs or cheese, they’re baked in muffin tins for easy portioning and grab-and-go convenience. Whether you’re rushing out the door or planning a slow weekend brunch, these savory bites deliver flavor, nutrition, and satisfaction in every golden puff.
The beauty of this recipe lies in its adaptability. You can use whatever vegetables you have on hand—spinach, bell peppers, onions, mushrooms, or even grated zucchini. The egg base is simple but rich, and you can elevate it with spices, herbs, or a sprinkle of cheese. These muffins are naturally gluten-free, low-carb, and keto-friendly, making them ideal for a variety of dietary needs.
They store beautifully in the fridge and reheat in seconds, making them perfect for meal prep. Serve them warm with toast or salad, or enjoy them cold as a protein-packed snack. They’re also a great way to sneak veggies into your day without sacrificing taste.
🧾 INGREDIENTS:
Base mixture:
- 6 large eggs
- ¼ cup milk (dairy or plant-based)
- Salt and pepper to taste
Vegetables (choose your favorites):
- ½ cup chopped spinach
- ¼ cup diced bell peppers
- ¼ cup chopped green onions
- ¼ cup grated carrots or zucchini
- ¼ cup chopped mushrooms
Optional add-ins:
- ½ cup shredded cheese (cheddar, mozzarella, or feta)
- 1 tsp dried herbs (oregano, thyme, or Italian seasoning)
- ¼ tsp chili flakes or paprika (for heat)
- 1 tbsp chopped fresh parsley or cilantro
For greasing:
- Olive oil spray or butter
🥣 INSTRUCTIONS:
1. Preheat and prep:
Preheat your oven to 180°C (350°F). Lightly grease a 12-cup muffin tin with olive oil spray or butter. You can also use silicone liners for easy release and cleanup.
2. Chop and sauté (optional):
Chop all vegetables into small, even pieces. If using mushrooms or zucchini, consider sautéing them briefly to reduce moisture and enhance flavor.
3. Whisk the egg base:
In a large bowl, whisk together the eggs and milk until smooth. Season with salt, pepper, and any herbs or spices you’re using.
4. Fill the muffin tin:
Divide the chopped vegetables evenly among the muffin cups. If using cheese, sprinkle a little into each cup. Pour the egg mixture over the vegetables, filling each cup about ¾ full. Stir gently with a fork to distribute ingredients.
5. Bake to perfection:
Place the muffin tin in the oven and bake for 18–22 minutes, or until the egg muffins are puffed, golden, and set in the center. A toothpick inserted should come out clean.
6. Cool and release:
Let the muffins cool in the pan for 5 minutes, then gently remove and transfer to a wire rack. Serve warm or allow to cool completely for storage.
🍽 SERVING SUGGESTIONS:
- Pair with toast, avocado slices, or a fresh salad for a complete meal.
- Serve with yogurt and fruit for a balanced breakfast.
- Pack in lunchboxes or enjoy as a post-workout snack.
🧠 STORAGE & TIPS:
- Store in an airtight container in the fridge for up to 4 days.
- Reheat in the microwave for 20–30 seconds.
- Freeze for up to 2 months—wrap individually for easy thawing.
- For extra fluffiness, add 1 tsp baking powder to the egg mix.