Veggie Egg Muffins

Equipment

• Muffin tin (12-cup)
• Mixing bowl
• Whisk
• Cutting board and knife
• Measuring cups and spoons

Ingredients

Base Ingredients

• 8 large eggs
• 1/4 cup milk (dairy or plant-based)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Vegetables

• 1/2 cup bell peppers (finely chopped)
• 1/2 cup spinach (chopped)
• 1/4 cup onions (finely diced)
• 1/4 cup tomatoes (seeded and chopped)
• 1/4 cup mushrooms (optional, chopped)

Optional Add-ins

• 1/3 cup shredded cheese (cheddar, mozzarella, or feta)
• 1 tablespoon chopped herbs (parsley, cilantro, or chives)
• 1/4 teaspoon chili flakes (for heat)
• 1/4 teaspoon garlic powder

Instructions

Step 1: Preheat and Prepare (5 minutes)

1. Preheat your oven to 180°C (350°F). Lightly grease a muffin tin with oil or use silicone liners to prevent sticking.

Step 2: Prepare the Vegetables (5–7 minutes)

1. Wash and finely chop all the vegetables. Smaller pieces ensure even cooking and better texture in each bite. If using mushrooms, you may lightly sauté them for 2–3 minutes to remove excess moisture.

Step 3: Mix the Egg Base (5 minutes)

1. In a large mixing bowl, crack the eggs and add milk, salt, and black pepper. Whisk until the mixture is smooth and slightly frothy.

Step 4: Combine Ingredients (5 minutes)

1. Add the chopped vegetables, cheese (if using), herbs, and spices into the egg mixture. Stir gently to combine everything evenly.

Step 5: Fill the Muffin Tin (3 minutes)

1. Pour the mixture evenly into each muffin cup, filling about 3/4 full. This allows room for the muffins to expand as they bake.

Step 6: Bake the Muffins (20–25 minutes)

1. Place the muffin tin in the oven and bake for 20–25 minutes, or until the egg muffins are set in the center and slightly golden on top. You can insert a toothpick to check doneness—it should come out clean.

Step 7: Cool and Remove (5 minutes)

1. Allow the muffins to cool for a few minutes before removing them from the tin. Use a knife to gently loosen the edges if needed.

Step 8: Serve and Enjoy (2 minutes)

1. Serve warm or at room temperature. These muffins are perfect on their own or paired with toast, avocado, or a light salad.

Nutrition

Calories: 80–110 kcal · Protein: 6–8 grams · Fat: 5–7 grams · Carbohydrates: 2–4 grams · Saturated Fat: 2–3 grams · Fiber: 1 gram · Sodium: 120–180 mg