This post was originally published on February 2, 2017 and updated on February 11, 2020
A savory, veggie-packed breakfast loaded with protein.
Looking for an easy and healthy breakfast recipe that’s simple to meal prep and easy to transport? These Veggie-Stuffed Egg Muffins check all those boxes! ✔️ Made with all real ingredients, this morning meal is gluten-free, paleo- and keto-friendly. All you need is 7 wholesome ingredients and 25 minutes to whip up a batch of these delicious egg cups.
Hey there my peeps! Now that I’ve been at this blog for three years, it’s time to start updating some recipes… starting with this one! This was one of the very first recipes on the blog (before I even launched! How crazy is that. 😜)
I used to have these Veggie-Stuffed Egg Muffins every week for breakfast! And to this day I continue to prep some variation. There really is no better way to get in a full serving of veggies and protein before 9am. 💪🏼 Now that’s what I call the ultimate breakfast.
Whether you’re starting to meal prep or looking for healthier options to kick start your day, these healthy egg muffins will become your go-to.
I’ve seen a zillion egg muffin recipes on Pinterest. I’ve tried a lot, but this is by far is one of my favorites.
Veggie-Stuffed Egg Muffin Ingredients:
- Egg
- Egg whites
- Broccoli
- Spinach
- Onion (optional)
- Mushroom
- Feta
Honestly, I’m not sure if there’s a healthier breakfast recipe. 🥦🥑 If you’re following a paleo-diet feel free to leave out the feta and if you’re following a Low-FODMAP diet (like me 🙋🏻♀️) then leave out the onion! These egg cups are totally customizable!
If you’ve been following along for awhile, you know I’m very cyclical with my meals. Every Tuesday/Thursday I have 2 egg cups, 2 chicken sausage links and blueberries (or some variation of that!) These Egg Cups are a great source of protein and only 120 calories, so you can pair them with nearly anything to make up a scrumptious, nutrient-dense meal.
How to Make Breakfast Egg Cups
Let’s talk about the process. It’s not a clean one and it does take a little prep time, but trust me, 25 minutes of time for 2 weeks of breakfasts or a mid morning snack is totally worth it!
There’s 2 parts. 1 – the eggs and cheese. 2 – the veggies.
- Prepare the egg mixture by whisking together 6 eggs, ½ cup egg whites, and ⅓ cup light or fat free feta.
- The veggies are pretty simple as well. Start by dicing the onion and mushrooms. Then add all the veggies – broccoli (fresh or frozen), onions, mushrooms, and spinach – to a large skillet or wok, add a dash of olive oil, and set the stove to medium heat. Stirring occasionally until the veggies are soft and spinach is wilted.
- Toss the veggies in the bowl with the eggs, and whisk everything together.
- Place muffin liners in the muffin tin and spray with cooking spray.
- Using a ⅓ cup, scoop egg/veggie mixture into each tin.
- Place in the oven at 350 degrees and bake for 25 minutes!
That’s it. Top them with salsa, avocado, green onion, hot sauce, Good Foods Queso 😏 whatever your heart desires!
Okay, 2 more tips!
I use parchment paper muffin liners. They don’t stick to anything! Warning, if you bake the egg cups without any liner, you will be scrubbing your muffin tin for at least 30 minutes trying to get all the remnants out. I’ve also used regular muffin liners and those tend to stick to the muffin, which then you end up throwing out half the egg cup! Save yourself the frustration and get some parchment paper liners.
Feel free to double up if you’re making the egg muffins for your entire family or if you don’t want to make them every week, you can put half in the freezer! (Plus, that saves you time!)
Now what are you waiting for? Add these Veggie-Stuffed Egg Muffins to your next meal prep!
- • 6 large eggs
- • ½ cup egg whites
- • ⅓ cup light (fat free) feta
- • ½ tablespoon olive oil
- • 1 cup frozen broccoli, chopped
- • 1 cup portobello mushrooms, chopped
- • 1 cup baby spinach
- • ⅓ cup yellow onion, chopped
- • 1 tablespoon garlic, minced
- • ¼ teaspoon sea salt
- • ¼ teaspoon pepper
- Preheat oven to 350F degrees. Line muffin pan with parchment paper cups. Spray cups and muffin pan.
- In a large bowl, crack 6 eggs and pour in ½ cup egg whites. Whisk together.
- Add ⅓ cup fat free feta to egg mixture. Stir to combine.
- Pour ½ tablespoon olive oil in a large frying plan and turn heat on high.
- Add 1 cup frozen broccoli, 1 cup chopped portobello mushrooms, 1 cup baby spinach, ⅓ cup chopped onion, 1 tablespoon minced garlic, ¼ teaspoon sea salt, ¼ teaspoon pepper.
- Cook veggies until soft (about 5-8 minutes)
- Once veggies are cooked, remove from heat and add to egg mixture.
- Whisk eggs and veggies together until well combined.
- Scoop ⅓ cup into each muffin cup (don't over fill, as they will rise)
- Place in oven for 25 minutes.
- Once cooked, let egg muffins cool and place in individual baggies (2 per baggie) for a grab and go breakfast!
- Enjoy!
Looking for other easy, breakfast ideas? Check out a few of my favorites:
