Veggie Egg Muffins Protein (Printable)

Savory egg bites loaded with spinach, bell pepper, and cheese; perfect for quick, nutritious mornings.

# What You 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 tsp garlic powder
10 - 1/2 tsp dried oregano or Italian seasoning

# How-To Steps:

01 - Preheat the oven to 350°F. Grease a 12-cup muffin tin or line with silicone muffin cups.
02 - In a large bowl, whisk together the eggs, milk, salt, black pepper, garlic powder, and oregano until fully combined.
03 - Fold the chopped spinach, red bell pepper, cherry tomatoes, red onion, and half of the shredded cheese gently into the egg mixture.
04 - Divide the mixture evenly among the muffin cups, filling each about three-quarters full.
05 - Sprinkle the remaining shredded cheese evenly over each muffin, if using.
06 - Bake in the preheated oven for 18 to 22 minutes, or until the egg muffins are set and lightly golden on top.
07 - Allow the muffins to cool briefly before removing from the tin. Serve warm or store cooled muffins for later use.

# Expert Suggestions:

01 -
  • You make them once and have protein-packed breakfasts ready for days, no morning scramble required.
  • They're naturally gluten-free and low-carb, which means they fit seamlessly into so many different eating styles.
  • The texture is surprisingly fluffy and tender, nothing dry or rubbery like some baked egg dishes.
02 -
  • Don't skip the greasing step—I learned this the hard way when I tried to be efficient and ended up chiseling eggs out of a tin like archaeologist working on a dig.
  • The vegetables release moisture as they cook, so if you use watery vegetables like zucchini, squeeze them dry first or your muffins will turn out soggy.
  • Cold eggs straight from the fridge actually work great for meal prep, but warm ones taste almost custardy if you eat them immediately.
03 -
  • Room-temperature eggs whisk more smoothly and incorporate more air, which translates directly to fluffier muffins—pull them out of the fridge fifteen minutes before you start.
  • If you don't have a muffin tin, silicone muffin cups work perfectly and actually make removal even easier since you can just squeeze the cup to pop the muffin out.
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