Egg Muffin Cups With Veggies

These healthy egg muffin cups are loaded with vegetables and are super easy to make. With just 81 calories per muffin, you can make them ahead and have them as a healthy breakfast or a snack.

These muffin cups are high in protein, low calorie, vegetarian, dairy-free, and gluten-free. They‘re flavorful and savory yet have a hint of natural sweetness!

Adding vegetables to your high protein breakfast offers a great way to increase your veggie intake. And these egg muffin cups will help you do that.

They‘re moist, savory, and packed with vegetables. The red and green bell peppers add natural sweetness, while the baby spinach, broccoli, and onion add savory notes.

Ingredients You‘ll Need

Olive Oil (1/2 tbsp)

Red Bell Pepper (1, chopped)

Green Bell Pepper (1, chopped)

White Onion (1, chopped)

Baby Spinach (1/2 cup, chopped)

Broccoli (1/2 cup, chopped)

Garlic (1 clove, minced)

Salt (to taste)

Black Pepper (to taste)

Large Eggs (3)

Egg Whites (3)

How to Make Healthy Egg Muffin Cups

Step 1. To begin, we‘ll chop all of our vegetables and peel the garlic clove. Make sure you chop the veggies quite thoroughly so that they cook through easily.

Step 2. Get the skillet and preheat the oven to 350F or 180C. Heat up the skillet and add the olive oil. Then, we‘re going to add in chopped red bell pepper, green bell pepper, and white onion.

We‘re going to let these veggies cook for around 7 minutes or so. Make sure you‘re stirring them. If the veggies, especially the onion, are starting to burn, lower the heat.

Step 3. Once peppers are tender, we‘re going to add in chopped spinach, broccoli, and give it a stir. Cook for another 2 minutes.

Press in the garlic clove and cook for another 30 seconds while stirring. We want the veggies to absorb the flavors of garlic.

Step 4. Now, get a bowl and crack in the eggs. Then, crack in the egg whites.

We want to have a little bit more of the egg whites because they will keep the muffins together. It‘s the ‘‘sticky‘‘ part of the egg.

Step 5. Whisk the eggs until one consistent texture.

Step 6. Now, stir in the vegetables.

Step 7. Get a standard muffin pan and spray it with oil. I‘m using olive oil.

Step 8. Pour the mixture we‘ve just made into the muffin pan. I would fill them up to the very top as the muffins won‘t rise up that much. I managed to make around 6 muffins.

Step 9. Bake these in the oven for 15-20 minutes until the muffins are firm to the touch.

How Long Can You Keep Egg Muffins in the Fridge?

You can keep them in the fridge for 4 to 5 days.

How Do You Keep Egg Muffins from Getting Soggy?

To keep egg muffins from getting soggy, make sure you saute your veggies first. Don’t skip this step.

By sauteing your veggies, you not only make them softer but also dry them out too.

What Can I Use if I Don‘t Have a Muffin Tin?

If you don‘t have a muffin tin, you can just use paper or foil muffin liners. Just make sure you double or triple them.

Once you‘ve doubled or tripled them, place your egg-veggie mixture in them. Then place your muffin liners on a baking sheet or tray before placing them in the oven.

If you don‘t mind the shape of your muffins, you can just grease a baking pan. Then place your egg mixture on it and bake. Once baked, cut into rectangles.

Can You Freeze Egg Breakfast Muffins?

Yes, you sure can. Just place them in airtight food storage containers and place them in your freezer. They‘ll last about 3 to 4 months there.

Other High Protein Breakfasts

• Protein Breakfast Power Bowl
• Peanut Butter Protein Overnight Oats
• Chocolate Protein Overnight Oats
• Berry Protein Overnight Oats

Watch Full Instructions

Egg Muffin Cups with Veggies

These savory egg muffin cups are flavorful, delicious, and nutritious. It's a perfect quick breakfast that's high in protein, low calorie, gluten-free and vegetarian!

4.57 from 30 votes

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course High Protein

Cuisine American

Servings 6 muffins

Calories 81 kcal

Ingredients

  

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• 1/2 tbsp olive oil
• 1 red bell pepper chopped
• 1 green bell pepper chopped
• 1 white onion chopped
• 1/2 cup baby spinach chopped
• 1/2 cup broccoli chopped
• 1 clove garlic minced
• salt and black pepper to taste
• 3 large eggs
• 3 egg whites

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Instructions

 

• Preheat the oven to 350F (180C). Grease the standard muffin pan with cooking spray.
• Heat up a skillet and add olive oil. Now, add red bell pepper, green bell pepper, and white onion. Cook for 7 minutes until peppers are soft.
• Add baby spinach, broccoli, and cook for another 2 minutes or so. Finally, add garlic and cook for another 30 seconds or so. Finally, season with salt and pepper.
• Whisk the eggs and egg whites, and stir in the vegetables. Then pour it into a muffin pan.
• Finally, bake for 15-20 minutes until muffins are firm to touch.

RECIPE VIDEO

Nutrition

Serving: 1muffinCalories: 81kcalCarbohydrates: 6.1gProtein: 6gFat: 3.7gSaturated Fat: 1gPolyunsaturated Fat: 2.3gCholesterol: 93mgSodium: 167mgFiber: 1.6gSugar: 2.9g

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