Meal-Prep Veggie Egg Muffins
These convenient, protein-packed veggie egg muffins are perfect for busy mornings or as a healthy grab-and-go snack. Loaded with fresh vegetables, fluffy eggs, and savory cheese, they're an ideal make-ahead solution for a nutritious start to your day.
For 6 servings
Preheat your oven to 375°F (190°C). Lightly grease a standard 12-cup muffin tin with cooking spray or line with paper/silicone liners for easy removal.
In a large mixing bowl, whisk together the large eggs, milk, salt, and black pepper until well combined and slightly frothy.
Gently fold in the finely diced red bell pepper, yellow onion, chopped fresh spinach, and shredded cheddar cheese into the egg mixture. Ensure the vegetables and cheese are evenly distributed.
Carefully pour the egg mixture evenly into each of the 12 prepared muffin cups, filling each about three-quarters full to prevent overflowing.
Bake for 15-20 minutes, or until the egg muffins are set, lightly golden brown around the edges, and a toothpick inserted into the center comes out clean.
Remove the muffin tin from the oven and let the egg muffins cool in the tin for 5 minutes. This allows them to firm up and makes them easier to remove.
Using a small spatula or knife, carefully loosen the edges of the muffins and transfer them to a wire rack to cool completely.
Serve warm immediately, or allow them to cool completely before storing. For meal prep, store cooled muffins in an airtight container in the refrigerator for up to 3-4 days, or freeze for up to 2 months.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overfill the muffin cups; filling them about three-quarters full prevents spillage and ensures even cooking.
- 2If using watery vegetables like spinach or mushrooms, sauté them lightly beforehand to remove excess moisture. This prevents soggy muffins.
- 3For super easy release and cleanup, use silicone muffin liners or a silicone muffin pan. They pop right out!
- 4Always cool the muffins completely before storing them in an airtight container to prevent condensation, which can make them soggy.
Adapt it for your goals.
Protein Boost
Add 1/2 cup of cooked, crumbled bacon, diced ham, or turkey sausage to the mixture for an extra protein punch.
Dairy Free OptionDairy-Free Option
Substitute the milk with unsweetened plant-based milk (like almond or soy) and replace the cheese with 2 tablespoons of nutritional yeast for a cheesy flavor.
Herbaceous TwistHerbaceous Twist
Incorporate 1-2 tablespoons of fresh chopped herbs like parsley, chives, dill, or a pinch of dried Italian seasoning for enhanced flavor.
Why this is on our healthy list.
High Protein
Eggs are an excellent source of high-quality protein, essential for muscle repair, growth, and prolonged satiety, helping to keep you full longer.
Rich in Vitamins & Minerals
Packed with a variety of vegetables and eggs, these muffins provide essential vitamins (like A, C, K) and minerals (like iron, selenium, choline) crucial for overall health.
Low Carbohydrate
Naturally low in carbohydrates, these egg muffins are a great option for those following a low-carb or ketogenic diet, supporting stable blood sugar levels.
Frequently asked questions
Absolutely! These muffins are designed for meal prep. Once cooled, store them in an airtight container in the refrigerator for up to 3-4 days, or freeze for up to 2 months.
