Here’s a simple and delicious recipe for Healthy Egg Muffins, perfect for a low-carb, protein-packed breakfast or snack. You can mix in your favorite veggies and spices to make them your own!
Ingredients:
- 6 large eggs
- 1/2 cup milk (or almond milk for dairy-free)
- 1/2 cup shredded cheese (optional, can be omitted for dairy-free)
- 1/2 cup diced bell peppers (any color)
- 1/4 cup diced red onion
- 1/2 cup spinach or kale, chopped
- 1/4 cup mushrooms, diced (optional)
- Salt and pepper, to taste
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp paprika (optional)1tsp
- 1 tbsp olive oil or cooking spray for greasing the muffin tin
- 1 tsp chopped fresh basil or parsley for top before serving
Instructions:
- Preheat the oven to 350°F (175°C). Grease a muffin tin with olive oil or use cooking spray to prevent sticking.
- Prepare the Veggies:
- Dice the bell peppers, onions, mushrooms, and chop the spinach or kale. If you prefer a softer texture, you can sauté the veggies lightly in a pan for a few minutes before adding them to the egg mixture, but it’s optional.
- Mix the Eggs:
- In a medium bowl, whisk the eggs and milk together. Add the garlic powder, onion powder, paprika (if using), salt, and pepper to taste. Stir to combine.
- Add the Veggies and Cheese:
- Stir in the diced veggies and shredded cheese (if using). You can also add any other optional ingredients like cooked bacon bits, turkey sausage, or fresh herbs for extra flavor.
- Fill the Muffin Cups:
- Pour the egg mixture evenly into the muffin tin cups, filling each cup about 3/4 full. This should make about 6-8 muffin cups, depending on the size of your muffin tin.
- Bake:
- Bake in the preheated oven for 20-25 minutes, or until the eggs are set and slightly golden on top. A toothpick or fork inserted into the center should come out clean.
- Cool & Serve:
- Let the egg muffin cups cool for a few minutes before removing them from the tin. Serve warm, or let them cool completely and store in an airtight container in the fridge for up to 4 days.
Tips:
- Freezing Option: These egg muffin cups freeze well! Let them cool completely, then wrap them individually in plastic wrap and store them in a freezer-safe bag for up to 2-3 months. To reheat, microwave for about 1-2 minutes.
- Customizable Veggies: Feel free to swap in any veggies you like—broccoli, zucchini, or tomatoes all work well.
- Make Them Vegan: To make this recipe vegan, substitute the eggs with a flax or chia egg substitute and opt for non-dairy milk and cheese alternatives.
These healthy egg muffin cups are easy to make and super versatile, making them a great addition to your meal prep routine! Enjoy!
