# 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. Source: https://savourrecipes.com/recipe/veggie-egg-muffins Author: Cookwithmrdots | Published: Oct 1, 2026 Categories: Breakfast Recipes, Healthy Recipes, American Recipes Collections: Meal Prep Recipes, Freezer Meals, Healthy Breakfast Recipes Tags: Vegetarian, Gluten Free, Low Calorie, Meal Prep, Kid Friendly, Freezer Friendly 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. ## Key facts - Prep time: 15 mins - Cook time: 30 mins - Total time: 45 mins - Yield: 12 egg muffins - Difficulty: Easy - Cuisine: American - Method: Baking - Calories: 190 per serving ## Ingredients ### Vegetables - 1 tsp olive oil - 1 red bell pepper, finely diced, also called capsicum - 115 g mushrooms, about 1 1/2 cups, finely chopped - 2 cups baby spinach, about 60 g, roughly chopped - 3 green onions, thinly sliced, also called scallions ### Eggs - 10 large eggs - 1/4 cup milk, 60 ml - 1/2 tsp salt - 1/4 tsp black pepper - 1/2 cup shredded cheddar, about 50 g - fresh thyme or chives, for topping (optional) ## Equipment - 12-cup muffin tin - Silicone or parchment muffin liners, or cooking spray - Frying pan - Large bowl or jug - Whisk ## Instructions 1. **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. 2. **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. 3. **Whisk the eggs.** In a large bowl or jug, whisk the eggs, milk, salt and pepper until smooth and no streaks of white remain. 4. **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. 5. **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. 6. **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. ## 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. ## Storage - 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. ## Nutrition per serving (estimate) | Calories | Protein | Carbohydrates | Fat | |---|---|---|---| | 190 | 14 g | 4 g | 12 g | ## Frequently asked questions ### 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.