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Veggie Egg Muffins – Healthy, Protein-Packed & Perfect for Meal Prep

Say goodbye to boring breakfasts with these Veggie Egg Muffins—fluffy, colorful, and packed with nutritious veggies, they’re like mini frittatas you can grab on the go! These muffins are easy to make, customizable, and perfect for meal prepping healthy breakfasts or snacks for busy weeks. Full of protein, low in carbs, and naturally gluten-free, they’re great for kids and adults alike. Make a big batch, store them in the fridge or freezer, and reheat for a warm, satisfying breakfast in seconds.
Print Recipe Pin Recipe
Prep Time 15 minutes
bake time 25 minutes
Total Time 40 minutes
Servings: 12 muffins
Ingredients Equipment Method Notes

Ingredients
  

  • 10 large eggs
  • ½ cup milk dairy or unsweetened plant-based
  • 1 tsp salt
  • ½ tsp black pepper
  • 1 cup baby spinach chopped
  • ½ cup red bell pepper diced
  • ½ cup zucchini diced
  • ¼ cup red onion diced
  • ½ cup shredded cheese cheddar, feta, or your favorite
  • Optional: ½ tsp garlic powder hot sauce, or fresh herbs

Equipment

  • 12-cup muffin tin
  • Nonstick spray or silicone muffin liners
  • Mixing bowls (large & small)
  • Whisk
  • Measuring cups and spoons
  • Cutting board
  • Sharp knife

Method
 

Step 1. Prep Oven & Muffin Tin
  1. Preheat oven to 375°F (190°C).
  2. Spray muffin tin generously with nonstick spray or line with silicone cups.
Step 2. Prepare Veggies
  1. Wash and dice red bell pepper, zucchini, onion, and chop spinach.
  2. Divide evenly among muffin cups.
Step 3. Whisk Egg Mixture
  1. In a large bowl, whisk together:
  2. 10 eggs
  3. ½ cup milk
  4. 1 tsp salt
  5. ½ tsp pepper
  6. Optional spices like garlic powder or hot sauce.
Step 4. Assemble Muffins
  1. Pour egg mixture evenly over veggies in muffin cups, filling each about ¾ full.
  2. Sprinkle shredded cheese on top.
Step 5. Bake the Muffins
  1. Bake at 375°F for 20–25 minutes, until puffed and set in the center.
  2. Let cool in pan 5 minutes before removing.
Step 6. Serve & Enjoy
  1. Enjoy warm, or cool completely and refrigerate for easy grab-and-go breakfasts.

Notes

🧊 Storage & Reheating
Refrigerator: Store in airtight container up to 5 days.
Freezer: Freeze muffins in single layer, then store in freezer bag up to 2 months.
Reheat: Microwave 30–60 seconds from fridge or 1–2 minutes from frozen.
🥄 Variations
Meaty Muffins: Add cooked bacon, sausage, or diced ham.
Southwest Muffins: Stir in black beans, corn, and pepper jack cheese.
Greek Muffins: Use spinach, tomatoes, olives, and feta.
Dairy-Free: Omit cheese or use dairy-free cheese.
Low-FODMAP: Skip onion and use low-FODMAP veggies like spinach and bell peppers.
❓ 10 FAQs
1. Can I use egg whites?
Yes—replace whole eggs with 2 cups egg whites for a lower-fat option.
2. Why did my muffins deflate?
They puff up while baking, then settle as they cool—this is normal.
3. Can I make them ahead?
Yes—they’re perfect for meal prep; refrigerate or freeze.
4. How do I prevent sticking?
Use plenty of nonstick spray or silicone liners.
5. Can kids eat these?
Absolutely—they’re mild and great finger food.
6. Can I add potatoes?
Yes—finely dice or grate and sauté before adding to batter.
7. Can I double the recipe?
Yes—bake in batches or use two muffin pans.
8. How do I make them spicier?
Add hot sauce, diced jalapeños, or pepper jack cheese.
9. Can I use frozen veggies?
Yes—thaw and drain well before using.
10. Are they keto-friendly?
Yes—omit milk or use heavy cream to reduce carbs.
🏁 Conclusion
These Veggie Egg Muffins are easy, healthy, and endlessly customizable. Packed with protein and colorful veggies, they make a delicious grab-and-go breakfast or snack. Meal prep a batch on the weekend, and you’ll have a satisfying, nutritious option ready all week!