Egg Muffin Cups With Veggies

4.57 from 30 votes
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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!

six egg muffins on plate

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.

top view of egg muffins on plate

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.

steps to make egg muffin cups

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.

steps to make egg muffins

How Long Can You Keep Egg Muffins in the Fridge?

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

egg cups in muffin pan

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.

five egg cups on a plate, 1 off the plate

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

Watch Full Instructions

vegetable egg muffins
4.57 from 30 votes

Egg Muffin Cups with Veggies

By Karo @ AllNutritious
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!
Prep: 10 minutes
Cook: 30 minutes
Total: 40 minutes
Servings: 6 muffins

Ingredients 

  • 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

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: 1 muffin | Calories: 81kcal | Carbohydrates: 6.1g | Protein: 6g | Fat: 3.7g | Saturated Fat: 1g | Polyunsaturated Fat: 2.3g | Cholesterol: 93mg | Sodium: 167mg | Fiber: 1.6g | Sugar: 2.9g

Nutrition information is automatically calculated, so should only be used as an approximation.

Tried this recipe?Leave a comment below with your rating! I love the feedback and respond to every comment!

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12 Comments

  1. DCG says:

    I am going to try these tomorrow for my wife before she heads out for work.

  2. Yvonne says:

    I just made a batch of 24! They are delicious. I’ve decided to make 48 more to take to work for my staff…. They will be great to throw in the freezer and they can grab them when ever they need a boost! Thanks for the great recipe!

    1. Karo @ AllNutritious says:

      So happy Yvonne! 🙂

  3. Jenn says:

    I Love these!!! Such a perfect, healthy and an easy to take on the go way to start my days! It fills me up without filling up my daily calorie goal! Thanks so much for sharing!

    1. Karo @ AllNutritious says:

      I’m so glad you like it, Jenn!

  4. Brian says:

    How do you reheat these without them getting a rubbery texture?

    1. Karo @ AllNutritious says:

      The key is to reheat them for no longer than 30s.

  5. Mary says:

    Do you know what the potassium and phosphorus are for this recipe, by any chance? I’m on a renal diet, and looking for recipes that will work for me. Thanks! If not, I understand.

    1. Karo @ AllNutritious says:

      Hi Mary,
      I did the calculations and here is the info:
      Phosphorus, P 446.2 mg
      Potassium, K 1,279.8 mg

  6. Crissy says:

    I’m trying these in the morning. 🙂

  7. Maggie says:

    Good recipe but why all the writing ? Ingreds and cooking could have been presented in one page.
    Ridiculous overkill.

    1. Karo @ AllNutritious says:

      Hello Maggie,
      you don’t have to read it. It’s fine 🙂