Description

Delicious and nutritious Egg Muffin Cups packed with vibrant veggies like bell peppers, spinach, broccoli, and onion, baked to perfection. These protein-rich muffins are perfect for a healthy breakfast or snack, offering a convenient, low-calorie way to enjoy your veggies.

Ingredients

Scale

Vegetables

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

Egg Mixture

3 large eggs
3 egg whites

Seasonings and Oil

1/2 tablespoon olive oil
Salt and black pepper to taste
Cooking spray for greasing the muffin pan

Instructions

Preheat Oven and Prepare Pan: Preheat your oven to 350°F (180°C). Grease a standard muffin pan thoroughly with cooking spray to prevent sticking.
Sauté Vegetables: Heat a skillet over medium heat and add the olive oil. Once hot, add the chopped red bell pepper, green bell pepper, and white onion. Cook for about 7 minutes until the peppers become soft and the onions translucent.
Add Remaining Veggies and Season: Add the chopped baby spinach and broccoli to the skillet and cook for another 2 minutes to soften. Then add the minced garlic and cook for about 30 seconds until fragrant. Season the mixture with salt and black pepper to your taste, stirring well.
Combine Eggs and Vegetables: In a bowl, whisk together the 3 large eggs and 3 egg whites until smooth. Stir in the cooked vegetable mixture to combine evenly.
Fill Muffin Pan and Bake: Pour the egg and vegetable mixture evenly into the prepared muffin pan cups. Bake in the preheated oven for 15 to 20 minutes, or until the muffin cups are firm to the touch and fully set.

Notes

You can substitute or add other vegetables like mushrooms or zucchini for variety.
For a dairy-free version, omit cheese or replace with vegan cheese.
These muffins reheat well, making them perfect for meal prep breakfasts.
Use salt and pepper sparingly if watching your sodium intake.
Make sure the vegetables are not too watery to avoid soggy muffins.

Prep Time: 10 minutes
Cook Time: 12 minutes (7 minutes sauté + 5 minutes additional cooking + 15-20 minutes baking, overlapping steps)
Category: Breakfast
Method: Baking
Cuisine: American

Keywords: Egg muffin cups, vegetable egg muffins, healthy breakfast muffins, low calorie breakfast, protein rich muffins, baked egg muffins