Veggie Egg Muffins Protein (Printable)

Savory egg bites filled with spinach, bell pepper, and cheese for a quick protein boost.

# What You’ll Need:

→ Vegetables

01 - 1 cup baby spinach, chopped
02 - 1/2 cup red bell pepper, diced
03 - 1/2 cup cherry tomatoes, quartered
04 - 1/4 cup red onion, finely diced

→ Eggs & Dairy

05 - 8 large eggs
06 - 1/4 cup milk (dairy or unsweetened plant-based)
07 - 1/2 cup shredded cheddar cheese (optional)
08 - Salt and black pepper, to taste

→ Herbs & Seasonings

09 - 1/2 teaspoon garlic powder
10 - 1/2 teaspoon dried oregano or Italian seasoning

# How-To:

01 - Preheat the oven to 350°F. Grease a 12-cup muffin tin or line with silicone muffin cups.
02 - Whisk the eggs, milk, salt, pepper, garlic powder, and oregano in a large bowl until fully blended.
03 - Fold the chopped spinach, red bell pepper, cherry tomatoes, red onion, and half of the cheese into the egg mixture.
04 - Spoon the mixture evenly into the muffin cups, filling each approximately three-quarters full.
05 - Sprinkle the remaining shredded cheese onto each filled cup if using cheese.
06 - Bake for 18 to 22 minutes, or until the muffined eggs are firm and lightly golden on top.
07 - Allow the muffins to cool for several minutes before removing from the tin. Serve warm or refrigerate for later use.

# Expert Hints:

01 -
  • They taste nothing like "healthy meal prep" and everything like comfort food you happen to make in bulk.
  • One batch feeds you all week without thinking about breakfast once.
  • Your kitchen will smell incredible for twenty minutes, and your taste buds will thank you.
02 -
  • If your muffins taste rubbery or dense, you either overmixed the raw batter or baked them too long—fight both instincts and trust the timer.
  • The vegetables release moisture as they cook, which is good, but if you pack the muffin cups too full, the mixture will overflow slightly, so fill to three-quarters and call it done.
03 -
  • Room-temperature eggs blend smoother and bake more evenly, so pull them from the fridge fifteen minutes before cooking if you can remember.
  • The three-quarter-full trick prevents overflow and ensures they bake evenly without the edges drying out before the center sets.
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