Veggie-Packed Egg Muffins

Keywords: vegetarian, anti-inflammatory, diabetes, healthy, breakfast, high protein, dairy-free

Serves: 6 (2 muffins each)

Prep Time: 15 minutes

Total Time: 30-35 minutes

Equipment: medium sauté pan, large bowl, spatula, muffin tin, whisk or fork


  • 1 tablespoon olive oil
  • 1 cup bell peppers, finely diced
  • 2 cloves garlic, minced
  • 1/4 cup onion, minced
  • 3 cups baby spinach
  • 10 eggs
  • ¼ teaspoon pepper
  • ¼ teaspoon salt


  1. Preheat the oven to 350°F.
  2. In a medium sauté pan, heat olive oil and sauté the bell pepper, onion, and garlic for 5 minutes until softened.
  3. Add the spinach and cook 1-2 more minutes until wilted, then remove the pan from heat.
  4. In a large bowl, whisk the eggs until smooth. Stir in cooked vegetables, salt, and pepper.
  5. Spray the muffin tin with olive oil spray or brush with olive oil.
  6. Divide the batter among the 12 muffin tins.
  7. Bake for 15-20 minutes.


  • Mix in 1 cup of any cooked vegetables instead of the peppers: broccoli, sauteed mushrooms, cauliflower, etc.
  • Mix in ¼ cup of any fresh herbs you have: dill, parsley, basil, cilantro.


  • These egg muffins are an excellent grab-and-go breakfast.
  • Keeps refrigerated for 3 days.
  • Reheat in the microwave.

Nutrition Notes:

  • Egg muffins are packed with protein and vitamins and minerals such as choline, Vitamin B12, riboflavin, and selenium. While egg yolks are high in dietary cholesterol, they also have high amounts of the antioxidants lutein and zeaxanthin, which promote eye health, and can be included as part of a healthy, balanced diet.

Savings Tip:

  • Buying eggs at bulk stores like Costco can reduce the price, and eggs last 3-5 weeks in the refrigerator so you have time to use them up. You can also swap out the listed vegetables for what is on sale.

Nutrition Facts:

Serving Size1
Energy (kcal)149
Fat (g)10
Saturated (g)3
Cholesterol (mg)274
Sodium (mg)301
Carbs (g)4
Sugars (g)2
Added Sugars (g)0
Fiber (g)1
Protein (g)10
Vitamin D (IU)64
Calcium (mg)58
Iron (mg)1
Potassium (mg)251