Veggie Egg Muffins Protein (Printable)

Savory egg bites loaded with spinach, peppers, tomatoes, and cheese for a nutritious start or snack.

# 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 Make It:

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

# Expert Advice:

01 -
  • You get a week of grab-and-go breakfasts that actually taste homemade, not like diet food.
  • They're ridiculously versatile—swap in whatever vegetables you have hanging around.
  • Packed with protein and practically carb-free, so you'll feel satisfied until lunch.
02 -
  • The oven temperature matters more than you'd think—too hot and the edges brown while the center stays wet.
  • Overfilling the cups is the number one reason these overflow into your oven, so stick to three-quarters full.
  • They freeze beautifully, but thaw them in the fridge overnight before reheating so they don't crack.
03 -
  • Silicone muffin cups are worth the small investment because these slip right out without any sticking drama.
  • Slightly underbaking them keeps the texture tender—they firm up as they cool and won't become rubbery when reheated.
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