Veggie Egg Muffins
Veggie egg muffins are a mini frittata you can hold in one hand, and a batch of 12 covers breakfast for most of the week. Cooking the vegetables for a few minutes first drives off their water, so the muffins bake up tender and set instead of spongy and wet.
Published
- Prep Time
- 15 mins
- Cook Time
- 30 mins
- Total Time
- 45 mins
- Servings
- 12 egg muffins
How do you make Veggie Egg Muffins?
Soften 1 diced red bell pepper, 115 g chopped mushrooms and 2 cups spinach in a pan. Whisk 10 eggs with 1/4 cup milk, salt and pepper, divide the vegetables and 1/2 cup cheddar between 12 greased muffin cups, and pour in the eggs. Bake at 175°C (350°F) for 20-25 minutes, until puffed and set in the centre.
- Total time
- 45 mins
- Calories
- 190 per serving
- Protein
- 14 g
- Yield
- 12 egg muffins
- Difficulty
- Easy
- Method
- Baking
Ingredients
Vegetables
Eggs
Equipment
12-cup muffin tin · Silicone or parchment muffin liners, or cooking spray · Frying pan · Large bowl or jug · Whisk
Quick Directions
Prepare the tin
Heat the oven to 175°C (350°F).
Cook the vegetables
Heat the oil in a frying pan over medium heat.
Whisk the eggs
In a large bowl or jug, whisk the eggs, milk, salt and pepper until smooth and no streaks of white remain.
Fill the cups
Divide the cooked vegetables and most of the cheddar between the 12 cups.
Bake
Bake for 20-25 minutes, until the muffins are puffed, lightly golden at the edges and set in the middle with no wet egg on top.
Cool and serve
Cool in the tin for 5 minutes.
Step-by-Step Instructions
Follow these detailed steps to make the perfect veggie egg muffins.
Prepare the tin
Heat the oven to 175°C (350°F). Line a 12-cup muffin tin with silicone or parchment liners, or grease each cup generously with cooking spray. Regular paper cupcake liners stick to egg, so skip them.
Cook the vegetables
Heat the oil in a frying pan over medium heat. Add the bell pepper and mushrooms and cook for 4-5 minutes, stirring, until soft and the mushroom liquid has evaporated. Stir in the spinach and green onions for 1 minute, until the spinach wilts. Spread on a plate to cool for a few minutes.
Whisk the eggs
In a large bowl or jug, whisk the eggs, milk, salt and pepper until smooth and no streaks of white remain.
Fill the cups
Divide the cooked vegetables and most of the cheddar between the 12 cups. Pour the egg mixture over them, filling each cup about three-quarters full, and stir each one gently with a fork to spread the filling. Top with the remaining cheese and a few thyme leaves.
Bake
Bake for 20-25 minutes, until the muffins are puffed, lightly golden at the edges and set in the middle with no wet egg on top. A knife in the centre of one should come out clean.
Cool and serve
Cool in the tin for 5 minutes. The muffins will sink a little as they cool, which is normal. Run a thin knife around any that stick and lift them out. Serve warm, or cool completely for meal prep.
Recipe Tips
- Always cook watery vegetables like mushrooms, spinach and zucchini first. Raw ones release liquid as they bake and leave the muffins soggy.
- Fill the cups only three-quarters full. The eggs puff up in the oven and overflow if the cups are full.
- For extra protein, blend 1 cup cottage cheese into the eggs. It adds about 2 g of protein per muffin and gives a softer, creamier texture.
Variations
- Ham and cheese: swap the mushrooms for 1 cup diced cooked ham and use Swiss cheese.
- Greek style: use chopped sun-dried tomatoes, spinach and crumbled feta, and leave out the salt in the egg mixture.
- Sausage egg muffins: add 225 g cooked, crumbled breakfast sausage with the vegetables.
Nutrition (per serving)
| Calories | 190 |
|---|---|
| Protein | 14 g |
| Carbs | 4 g |
| Fat | 12 g |
| Saturated fat | 4.4 g |
| Fibre | 1 g |
| Sugar | 2 g |
| Sodium | 380 mg |
Estimated from the listed ingredients; values vary by brand.
Related Recipes
Storing & Reheating
- Fridge
- Cool completely and refrigerate in an airtight container lined with paper towel for up to 4 days.
- Freezer
- Freeze on a tray until firm, then move to a freezer bag for up to 2 months. Thaw overnight in the fridge.
- Reheat
- Microwave 2 muffins for 30-60 seconds, or wrap in foil and warm in a 175°C (350°F) oven for 10-12 minutes, until hot to 74°C (165°F) in the centre.
Veggie Egg Muffins FAQs
How long do egg muffins last in the fridge?
Egg muffins keep for up to 4 days in an airtight container in the fridge. A sheet of paper towel in the container absorbs moisture and stops them getting soggy.
How do you keep egg muffins from sticking?
Use silicone or parchment liners, or grease a non-stick tin generously with cooking spray. Regular paper cupcake liners stick to cooked egg. Letting the muffins cool for 5 minutes before removing them also helps.
Why are egg muffins watery or spongy?
Raw vegetables release water as they bake. Cook mushrooms, spinach and peppers for a few minutes first, and bake until the centres are fully set. Overbaking makes them rubbery, so check at 20 minutes.
Can you freeze egg muffins?
Yes. Freeze cooled egg muffins on a tray, then bag them for up to 2 months. Thaw overnight in the fridge or reheat from frozen in the microwave for 60-90 seconds until hot all the way through.
Are egg muffins healthy?
Yes. Two veggie egg muffins have about 190 calories and 14 g of protein, with vegetables in every bite and no flour. They are also naturally gluten-free.
Disclaimer
- Nutrition information is an estimate based on the listed ingredients. It changes with the brands, portion sizes and swaps you use.
- Read ingredient labels for allergens and for diet claims such as gluten-free or vegan. Products and their ingredients can change.
- Cooking times are a guide, since ovens, air fryers and slow cookers all run differently. Use a food thermometer and cook meat, poultry and fish to the safe internal temperatures in government food safety guidance.
- This recipe is general information, not medical or nutrition advice. If you have an allergy, a health condition or a special diet, check with a qualified health professional.
