Veggie Egg Muffins Protein (Printable)

Savory muffins packed with vegetables and eggs, ideal for protein-rich morning bites or snacks.

# 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 to taste
09 - Black pepper to taste

→ Herbs & Seasonings

10 - 1/2 teaspoon garlic powder
11 - 1/2 teaspoon dried oregano or Italian seasoning

# Directions:

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 blended.
03 - Fold chopped spinach, red bell pepper, cherry tomatoes, red onion, and half of the shredded cheese into the egg mixture.
04 - Pour the mixture evenly into muffin cups, filling each about three-quarters full.
05 - Sprinkle the remaining shredded cheese on top of each muffin, if desired.
06 - Bake for 18 to 22 minutes until muffins are set and lightly golden on top.
07 - Allow muffins to cool for a few minutes before removing from the tin. Serve warm or store for later use.

# Expert Advice:

01 -
  • They're ready before you need them, which feels like a small miracle on hectic mornings.
  • Each bite delivers real protein and vegetables, so you're actually nourished, not just fed.
  • They freeze beautifully, turning a Sunday effort into a month of breakfasts.
02 -
  • Overfilled muffin cups will have raw, runny centers; filling three-quarters full is the sweet spot every time.
  • If your oven runs hot, check them at 18 minutes—a slightly underdone muffin reheats beautifully, but an overdone one becomes rubbery and dry.
03 -
  • Room-temperature eggs whisk smoother and incorporate air better, which is why your muffins will be fluffier if you let them sit out for 15 minutes before starting.
  • If you're meal prepping for two weeks, make a double batch and freeze half unbaked in the muffin tin, then pop them into a bag once frozen—raw egg muffins bake beautifully from frozen with just 5 extra minutes.
Go Back