Description
These Egg Muffins are the perfect healthy breakfast for busy mornings, offering a protein-packed meal that is both delicious and convenient. Loaded with colorful vegetables like spinach, bell peppers, and tomatoes, and topped with savory feta cheese, they are a low-carb option that tastes just like a mini frittata. Fluffy and flavorful, they make for an ideal grab-and-go breakfast or a light lunch.
Ingredients
- 1 cup lightly packed baby spinach, chopped
- 3/4 cup finely diced red bell pepper (about 1 small pepper)
- 3/4 cup finely diced green bell pepper (about 1 small pepper)
- 3/4 cup quartered cherry tomatoes or grape tomatoes
- 6 large eggs
- 4 large egg whites
- 1/4 teaspoon kosher salt
- 1/4 teaspoon dried basil
- 1/4 teaspoon dried oregano
- Pinch ground black pepper (or cayenne pepper for a kick)
- 1/4 cup crumbled feta cheese, plus additional for topping
- Optional toppings: avocado salsa, hot sauce, freshly chopped parsley
Instructions
Preheat and Prep
Place a rack in the center of your oven and preheat to 350°F. Lightly coat a standard 12-cup muffin tin generously with nonstick spray.
Fill with Veggies
Divide the chopped baby spinach, finely diced red bell pepper, finely diced green bell pepper, and quartered tomatoes evenly among the muffin cups. The cups should be filled about two-thirds of the way full with vegetables.
Whisk Egg Mixture
In a large bowl or a large glass measuring cup with a spout (recommended for easy pouring), briskly whisk together the eggs, egg whites, kosher salt, dried basil, dried oregano, and black pepper (or cayenne) until the mixture is uniform and bubbly.
Pour and Top
Carefully pour the egg mixture into each muffin cup over the vegetables, filling them three-quarters of the way to the top. Sprinkle the crumbled feta cheese evenly over the tops of the cups.
Bake
Place the tin in the oven and bake for 24 to 28 minutes, or until the egg muffins are set and slightly golden on top.
Cool and Remove
Remove from the oven and let the muffins cool in the pan for a few minutes. Run a butter knife around the edges of each muffin to loosen it, then lift them out of the pan. Serve warm.
Notes
Prevent Sticking: Egg muffins can be tricky to remove. For the best results, use a high-quality nonstick spray or, even better, use silicone muffin liners. If using paper liners, spray the inside of the paper to prevent the egg from fusing to it.
Reheating: These are excellent for meal prep. To reheat, simply place a muffin on a plate and microwave for 30 to 60 seconds until warm throughout.
Veggie Chop: Ensure your vegetables are diced finely. If the chunks are too large, they release too much water and can cause the muffins to fall apart when eaten.
- Prep Time: 15 minutes
- Cook Time: 28 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 55
- Sugar: 1g
- Sodium: 110mg
- Fat: 3g
- Saturated Fat: 1g
- Unsaturated Fat: 1g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 5g
- Cholesterol: 95mg
Keywords: healthy egg muffins, breakfast meal prep, low carb breakfast, vegetable frittata muffins, keto breakfast recipe, egg white muffins, gluten free breakfast