Recipes · Breakfast

Egg & Veggie Muffin Cups

Name: Egg & Veggie Muffin Cups
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 6 servings
Cuisine: north american
Ingredients: 4 large eggs; 8 large egg whites (or 240 ml carton whites); 60 ml milk; 1 whole red bell pepper (fine dice); 80 g baby spinach (chopped); 3 stalks green onions (sliced); 2 tbsp nutritional yeast (savory depth without the cheese) — optional; 1 tsp olive oil (for the tin); 0.5 tsp black pepper

A dozen baked egg cups loaded with vegetables — grab two, breakfast handled, five mornings straight.

35 mineasy6 servings$north americanVegetarianGluten-freeHigh proteinMeal prep

Why it earns its place. Whites-forward keeps these inside the saturated-fat standard while the four whole yolks carry the flavor — 15 g protein per pair.

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Ingredients · 6 servings

4 largeeggs
8 largeegg whites — or 240 ml carton whites
60 mlmilk
1 wholered bell pepper — fine dice
80 gbaby spinach — chopped
3 stalksgreen onions — sliced
2 tbspnutritional yeast — savory depth without the cheese (optional)
1 tspolive oil — for the tin
0.5 tspblack pepper

Contains: eggs, dairy. Always check labels — brands vary.

Method

Whisk eggs and milk with a pinch of salt and plenty of pepper.
3 min
Oil a 12-cup muffin tin well; divide vegetables and most of the cheese among the cups.
6 min
Pour in the egg, top with the last cheese, and bake at 180°C until puffed and set.
20 min
Cool 5 minutes — they release easier. Two cups is a serving.

Nutrition per serving

140calories

15 gprotein

4 gcarbs

7 gfat

1 gfiber

1.5 gsat fat

250 mgsodium

0 gadded sugar

Editorial estimates per serving. Counts 3 different plants toward your weekly variety.

Make it yours

availabilityAny vegetables that fit — mushrooms, zucchini (squeeze dry), leftover roasties

allergySkip cheese and add nutritional yeast for dairy-free

cultureHot sauce in the whisk wakes everyone up

Storage. Fridge 4 days; freezer 2 months. 30 seconds in the microwave revives them.

Batching. Two tins bake side by side — double everything.

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