Veggie Egg Muffins Protein Bites (Printable Version)

Fluffy egg cups packed with fresh vegetables, ideal for a quick protein-rich breakfast or snack.

# 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

# Steps:

01 - Preheat the oven to 350°F and grease a 12-cup muffin tin or line with silicone baking cups.
02 - In a large bowl, whisk together eggs, milk, salt, pepper, garlic powder, and oregano until homogeneous.
03 - Fold chopped spinach, red bell pepper, cherry tomatoes, red onion, and half of the cheese into the egg mixture.
04 - Distribute the mixture evenly among the muffin cups, filling each approximately three-quarters full.
05 - Sprinkle the remaining shredded cheddar cheese atop each filled cup, if using.
06 - Bake for 18 to 22 minutes until the egg muffins are set and lightly golden.
07 - Allow muffins to cool for several minutes before removing from the pan. Serve warm or store after cooling.

# Expert Advice:

01 -
  • They taste homemade and feel like a treat, but you're getting real protein and vegetables before 7 AM.
  • Make them once on Sunday and eat through the week without touching the stove again.
  • The combination of soft eggs with pops of sweet pepper and tomato keeps them from ever feeling boring.
02 -
  • If your muffins come out rubbery, you overshot the baking time—even two extra minutes makes a difference at 350°F.
  • Silicone cups are absolutely worth buying because they prevent the edges from overcooking while the centers catch up.
  • Don't skip whisking the eggs and milk together first; it's what makes them fluffy instead of dense and custard-like.
03 -
  • Make a double batch and freeze half—the effort is the same, but you've bought yourself two weeks of breakfasts.
  • If your oven runs hot, start checking them at 16 minutes rather than 18 to avoid that rubbery edge texture.
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