Vegetable-packed egg muffins you can meal prep for the whole week! Just grab one from the fridge, microwave for 30 seconds, and eat. A high-protein breakfast with zero hassle for your super busy days.
🧂 Ingredients
🍽️ Servings: 12
Adjust the servings and the ingredient amounts & nutrition below update automatically.
- 8 eggs
- 50ml low-fat milk
- 50g spinach, chopped
- 50g red bell pepper, diced small
- 50g mushrooms, thinly sliced
- 30g shredded cheddar cheese
- 1/4 onion, chopped
- to taste Salt and pepper
- Cooking spray or oil
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👩🍳 Instructions
- 1 Preheat the oven to 180°C (350°F)
- 2 Sauté the onion briefly, then add the spinach, bell pepper, and mushrooms, and cook for 2 minutes until wilted
- 3 Whisk the eggs with the milk, salt, and pepper
- 4 Spray a 12-cup muffin tin with cooking spray
- 5 Divide the sautéed vegetables evenly among the cups
- 6 Pour the egg mixture in until each cup is about 3/4 full
- 7 Sprinkle shredded cheese on top
- 8 Bake for 18-20 minutes until the eggs are set and the tops are golden brown
- 9 Remove from the oven and let cool on a wire rack
- 10 Store in an airtight container
- 11 Keeps for 5 days in the fridge, or 1 month in the freezer
- 12 Warm in the microwave for 30 seconds before eating
💡 Tips
• One batch makes 12 — that's more than a week's worth of breakfast meal prep
• Feel free to swap in your favorite vegetables: broccoli, tomato, corn
• Straight from the freezer, just microwave for 1 minute — breakfast has never been this easy
📊 Nutrition Facts / serving
80
Calories (kcal)
7g
Protein
5g
Fat
2g
Carbs
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