These vibrant Veggie Egg Muffins are the ultimate solution for a quick and nutritious start to your day. Packed with fresh produce and high-quality protein, they offer a fluffy texture and savory flavor profile that rivals any coffee shop egg bite. Whether you are looking for a healthy breakfast for weight loss or a kid-friendly meal prep option, these customizable cups are a must-try for busy mornings.
| Info | Details |
| Prep Time | 10 Minutes |
| Cook Time | 20 Minutes |
| Total Time | 30 Minutes |
| Servings | 12 Muffins |
| Calories | 85 kcal per muffin |
Ingredients
Metric
- 8 Large eggs
- 60 ml Whole milk or unsweetened almond milk
- 100 g Fresh spinach, finely chopped
- 1 Medium red bell pepper, finely diced
- 50 g Sweet corn kernels
- 50 g Shredded cheddar cheese (optional for a no cheese version)
- 2 g Salt
- 1 g Black pepper
- 1 g Garlic powder
- 2 g Dried oregano or fresh thyme
Imperial
- 8 Large eggs
- 1/4 cup Whole milk or unsweetened almond milk
- 1 cup Fresh spinach, finely chopped
- 1/2 cup Red bell pepper, finely diced
- 1/3 cup Sweet corn kernels
- 1/2 cup Shredded cheddar cheese (optional)
- 1/2 teaspoon Salt
- 1/4 teaspoon Black pepper
- 1/4 teaspoon Garlic powder
- 1/2 teaspoon dried oregano or fresh thyme
Instructions
- Prepare your Oven and Tin. Preheat your oven to 180°C or 350°F. Generously grease a 12-cup muffin tin with non-stick cooking spray or olive oil. This is a crucial step to ensure your healthy egg muffins for weight loss don’t stick to the sides.
- Sauté the Vegetables. In a small skillet over medium heat, lightly sauté the diced bell peppers and corn for 2 to 3 minutes until softened. Add the chopped spinach at the very end, just until wilted. This step removes excess moisture, which is the secret to preventing soggy egg muffins.
- Whisk the Egg Mixture. In a large mixing bowl, crack the 8 eggs and add the milk, salt, pepper, garlic powder, and oregano. Whisk vigorously until the mixture is well-combined and slightly frothy. If you prefer veggie egg muffins with flour for a denser, bread-like texture, you can whisk in 2 tablespoons of all-purpose flour at this stage.
- Assemble the Muffins. Distribute the sautéed vegetables evenly across the 12 muffin cups. Sprinkle a little cheese over the vegetables if you are using it. Carefully pour the egg mixture into each cup until they are about three-quarters full. Leaving space at the top allows the breakfast egg muffins cups to rise without overflowing.
- Bake to Perfection. Place the tin in the center rack of the oven and bake for 20 to 22 minutes. You will know they are done when the centers are firm to the touch and the edges are lightly golden brown.
- Cool and Serve. Remove the tin from the oven and let the muffins sit for 5 minutes. Use a silicone spatula or a butter knife to gently loosen the edges. Serve immediately while warm or let them cool completely for storage.
Expert Tips for the Best Results
To achieve the perfect texture, always sauté your watery vegetables like mushrooms or spinach before adding them to the eggs. This prevents the muffins from releasing water while baking. Additionally, do not overbake the muffins; they will continue to firm up slightly as they cool on the counter.
Another professional secret is to use a silicone muffin pan if possible. This makes removal effortless and eliminates the need for paper liners, which often stick to the eggs. Lastly, ensure your eggs are at room temperature before whisking to create a more stable and airy structure.
Creative Variations
Spicy Kick
Add a teaspoon of red chili flakes or diced jalapeños to the egg mixture for a zesty morning wake-up call.
Extra Protein Boost
Mix in some diced turkey sausage or cooked quinoa to make these even higher in protein. This variation is excellent for those following a rigorous fitness routine.
Dairy-Free and Vegan
For veggie egg muffins no cheese, simply omit the cheddar or use a nutritional yeast substitute. To make them vegan, use a commercial plant-based egg replacement and dairy-free milk.
Storage and Reheating Advice
Refrigeration
Place the cooled muffins in an airtight container and store them in the fridge for up to 4 days. They are a fantastic meal prep option for the work week.
Freezing
Wrap each muffin individually in plastic wrap and place them in a freezer-safe bag. They will stay fresh for up to 3 months.
Reheating
To reheat from the fridge, microwave for 30 to 45 seconds. If reheating from frozen, wrap in a damp paper towel and microwave for 60 to 90 seconds until heated through.