Breakfast Recipe Ideas

Healthy Veggie Egg Muffins Recipe – Nutritious Breakfast

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A nutritious, protein-packed breakfast doesn’t have to be time-consuming. If you’re looking for a quick and easy breakfast that’s also healthy, look no further than this Veggie Egg Muffins Recipe. These muffin-style bites are a great way to start your day off with wholesome ingredients, including eggs, vegetables, and optional add-ins like cheese or herbs. They’re perfect for meal prep, and you can customize them to fit your taste preferences or dietary needs. Whether you need a grab-and-go option during the week or a fun brunch idea, veggie egg muffins are versatile, satisfying, and full of nutrients.

Nutrition Overview

Veggie egg muffins are packed with protein, fiber, and essential vitamins and minerals. They are a low-carb, high-protein breakfast option that can be enjoyed by a variety of diets, including keto, paleo, and gluten-free. You can control the amount of salt, fat, and calories based on your choices of ingredients. Additionally, they provide a balanced portion of vegetables, making them an excellent way to sneak some extra nutrition into your day.

Here’s a general nutritional breakdown (per muffin):

  • Calories: 80-100 kcal (depends on the added ingredients like cheese or oil)
  • Protein: 6-7 grams
  • Carbs: 2-3 grams
  • Fat: 5-7 grams (depending on oil and cheese)
  • Fiber: 1-2 grams
  • Vitamins: High in vitamin A, C, and K from the veggies

Ingredients

To make these veggie egg muffins, you’ll need the following ingredients:

  • 6 large eggs – The main protein source, providing structure and moisture to the muffins.
  • 1/2 cup diced bell pepper – Adds a sweet and slightly crunchy texture.
  • 1/2 cup spinach (fresh or frozen) – Full of vitamins A and K.
  • 1/4 cup diced onion – A flavor-enhancer that adds savory depth.
  • 1/4 cup shredded cheese (optional) – Adds richness and a cheesy flavor.
  • 1/4 cup milk (or dairy-free alternative) – Helps create a fluffier texture.
  • 1 tbsp olive oil or cooking spray – For greasing the muffin tin.
  • 1/4 tsp salt – Enhances the flavors of the ingredients.
  • 1/4 tsp black pepper – Adds a touch of heat.
  • 1/4 tsp garlic powder – Optional, for extra flavor.
  • Fresh herbs (optional) – Chopped parsley or basil to give a fresh burst of flavor.

Instructions

  1. Preheat your oven: Start by preheating your oven to 375°F (190°C). This will ensure your oven is at the right temperature when the muffin batter is ready.
  2. Prepare the muffin tin: Lightly grease a 12-cup muffin tin with olive oil or cooking spray. This prevents the egg muffins from sticking to the pan during baking. If you have silicone muffin molds, you can skip this step.
  3. Cook the vegetables: In a medium-sized skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced onion, bell pepper, and spinach. Sauté for about 5 minutes, or until the vegetables are softened and the spinach wilts. If using frozen spinach, make sure to squeeze out any excess water before adding it to the pan. Once done, remove from heat and set aside to cool slightly.
  4. Prepare the egg mixture: In a large bowl, crack the eggs and whisk them together with the milk. Add salt, black pepper, and garlic powder. Whisk again until well combined and smooth. If you want a creamier texture, add a little extra milk or a tablespoon of cream.
  5. Combine vegetables and eggs: Add the sautéed vegetables to the egg mixture and stir to combine. If you’re adding cheese, mix it in at this point.
  6. Fill the muffin tin: Carefully spoon the egg and veggie mixture into each muffin cup, filling them about 3/4 full. Be mindful not to overfill, as the muffins will rise slightly during baking.
  7. Bake: Place the muffin tin in the preheated oven and bake for about 18-20 minutes. The muffins should be golden brown on top, and a toothpick inserted in the center should come out clean.
  8. Cool and serve: Let the veggie egg muffins cool in the tin for a few minutes before removing them. If they’re difficult to remove, gently run a knife around the edges of each muffin. Serve immediately or store them for later.

Prep Time, Active Time, and Resting Time

  • Prep Time: 10-15 minutes (depends on how quickly you chop your veggies and prepare the egg mixture)
  • Active Time: 25-30 minutes (includes cooking veggies, preparing the muffin tin, and baking)
  • Resting Time: 5 minutes (for cooling before serving)

Total Time

  • Total Time: 40-50 minutes

Servings

This recipe makes 12 servings, one muffin per serving. Depending on your appetite and dietary needs, you can easily double or halve the recipe to suit your preferences.

Course

These veggie egg muffins are ideal for the following course:

  • Breakfast: A great way to start the day with a healthy, filling option.

Cuisines

Veggie egg muffins are suitable for various cuisines, especially:

  • American – A popular breakfast choice in the U.S.
  • Mediterranean – Add Mediterranean ingredients like olives or feta for a twist.
  • Vegetarian – Perfect for a meat-free option, packed with vegetables and eggs.

Equipment

To make these veggie egg muffins, you’ll need the following kitchen equipment:

  • Muffin tin (12-cup) – Standard size for the muffins.
  • Medium skillet – For sautéing the vegetables.
  • Whisk and large mixing bowl – To whisk the eggs and mix everything together.
  • Spoon or ladle – For filling the muffin tin with the egg mixture.
  • Toothpick or skewer – To check if the muffins are cooked all the way through.

Tips and Variations

  1. Vegetable Variations: Feel free to swap the bell pepper, onion, or spinach with other vegetables like zucchini, mushrooms, or cherry tomatoes. The veggie combination is completely customizable based on what you have on hand.
  2. Dairy-Free Options: You can make the veggie egg muffins dairy-free by using a dairy-free milk alternative and omitting the cheese or replacing it with a dairy-free cheese.
  3. Make Ahead: These muffins are great for meal prepping. You can store them in an airtight container in the fridge for up to 5 days, or freeze them for longer storage. Just pop them in the microwave or oven to reheat.
  4. Adding Protein: If you want to increase the protein content, consider adding cooked bacon, turkey sausage, or chicken to the egg mixture.

Conclusion

Veggie egg muffins are a convenient, healthy, and customizable breakfast option that can easily be made in advance. This Veggie Egg Muffins Recipe offers a satisfying combination of protein, fiber, and vitamins from the eggs and vegetables. Whether you’re looking for a nutritious way to start your morning or a quick snack for the kids, these muffins are sure to be a hit. They’re easy to make, store well, and are a great way to get in more veggies throughout the day.

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