Description
These healthy breakfast egg muffins are protein-packed, loaded with colorful veggies, and perfect for meal prep. They’re easy to make, customizable, and ideal for on-the-go mornings or relaxed brunches.
Ingredients
6 large eggs
1/4 cup milk (dairy or non-dairy)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup diced bell peppers
1/2 cup chopped spinach
1/4 cup diced red onion
1/4 cup shredded cheddar cheese (optional)
Olive oil or nonstick spray (for greasing muffin tin)
Instructions
- Preheat the oven to 375°F (190°C).
- Lightly grease a 12-cup muffin tin with olive oil or nonstick spray.
- In a large mixing bowl, whisk together the eggs, milk, salt, and pepper until smooth.
- Divide the bell peppers, spinach, and red onion evenly among the muffin cups.
- Pour the egg mixture over the veggies, filling each cup about 3/4 full.
- If using cheese, sprinkle it on top of the filled muffin cups.
- Bake for 18–22 minutes, until centers are set and a toothpick comes out clean.
- Let cool slightly, then remove from the tin and serve warm or store for later.
Notes
Use silicone muffin pans or thoroughly grease the tin to prevent sticking.
Customize with mushrooms, zucchini, tomatoes, or other veggies.
Swap in cooked turkey sausage or bacon for added protein.
Use plant-based cheese or skip it for a dairy-free version.
Refrigerate up to 4 days or freeze for longer storage.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 110
- Sugar: 1g
- Sodium: 200mg
- Fat: 7g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0.5g
- Protein: 8g
- Cholesterol: 165mg
