Easy Veggie Egg Muffins
These easy veggie egg muffins are a tasty and balanced way to start your day. From start to finish, you’re only 20 minutes away from a prepped breakfast for each day of the week!
Why you’ll love this recipe
- It’s perfect for meal prep. This recipe is for you if you find that making a balanced breakfast is tricky on weekday mornings (who has time to cook at 7 am?!). You can quickly prep a pan or two of these muffins for a balanced, veggie-packed breakfast in no time.
- It’s low carb. Three muffins have almost 15 grams of protein and only 10 grams of carbohydrate from whole grains. You can enjoy these on their own for a quick, low-calorie breakfast or add some fruit for a healthy meal that will keep you going all morning.
- It’s versatile. Mixing up the vegetables and cheese can make this recipe exciting week after week. One week, toss in broccoli and cheddar; the next, try swiss with mushrooms and peppers. Make these muffins new and exciting each time.
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What you’ll need
- Eggs– Eggs are an excellent way to start the day. Each egg has 6 grams of protein and is a good source of B vitamins, choline, and selenium. Using the whole egg adds fat to these muffins, which can help you feel full and satisfied throughout the morning.
- Vegetables– Use any type of vegetables you’d like. You can mix it up each time you make this recipe, using just one kind of vegetables or several at once.
- Cheese– Choose a cheese lower in fat to save on calories and saturated fat. Mozzarella, low-fat cheddar, and swiss all work well.
- Bread– Choose 100% whole grain bread to increase the fiber of these muffins. Don’t be fooled by the supermarket’s brown “wheat” bread. Some brands of ‘wheat’ bread are just white bread that’s been artificially colored to appear brown. Read the label for 100% whole grain or 100% whole wheat.
How to make this recipe
If you have 20 minutes on the weekend, you have enough time to whip up these veggie egg muffins!
- Cut the bread into cubes and set it aside. Whisk the eggs in a medium-sized bowl and add the shredded cheese and cubed bread to the mixture. Gently stir until all of the bread is covered in egg.
- Fill the wells of a muffin tray halfway with diced vegetables and fill the rest of the way up with the egg mixture. Bake until cooked through and serve warm.
Expert Tips
- Prep these muffins and store them in the refrigerator for up to 3 days. To reheat, just wrap in a paper towel and microwave for 30 seconds or until warm.
- Make these egg muffins in bulk and freeze them for later. You can either thaw them first or reheat them straight from the freezer. Just wrap in a paper towel and microwave 20-30 seconds at a time until heated.
- Mix and match these fun vegetable and cheese combinations. Swiss cheese, low-fat cheddar cheese, or mozzarella. Peppers, onions, mushrooms, broccoli, shredded carrot, spinach, asparagus, tomatoes, and zucchini.
Frequently asked questions
When eggs get hot in the oven, air bubbles expand, causing them to puff up. As they cool, the heat escapes and causes the muffins to deflate. While you can’t stop an egg muffin from deflating some, the bread in this recipe helps to minimize the effect.
Store egg muffins in the refrigerator for up to 3 days. Any longer than this, they may become soggy and undesirable in texture. See expert tips above for freezing if you want to store longer.
If you don’t have a muffin tray, you can still make egg muffins (or any kind of muffin!) Either double up paper muffin liners or use reusable silicone ones and set them on a rimmed baking sheet.
Why this recipe works for people with diabetes
Skipping breakfast and having diabetes just do not go together. If you skip meals, you could be putting yourself at risk for low or even high blood sugars as your body works extra hard to keep your blood sugar from dropping.
These egg muffins, and other easy-to-prep foods, make it as simple as possible to eat a balanced breakfast, even on your busiest days. The whole-grain bread provides some carbohydrates and fiber, while protein and fat help slow the release of sugar into your bloodstream.
Adding vegetables to your breakfast is a good idea, too. Researchers found that increasing the intake of leafy greens and cruciferous vegetables is associated with a lower risk of type 2 diabetes. Adding spinach, kale, broccoli, or brussels sprouts to your egg muffins can easily help you increase your intake of these vegetables.
With only 10 grams of carbohydrate per 3 muffins, you may be able to include another carb source with your breakfast, depending on your specific meal plan.
Other egg recipes you’ll enjoy
Love eggs? Check out these other egg recipes and articles:
- Easy egg omelet in the microwave
- How to hard boil eggs in the oven
- The boiled egg diet- does it work?
- On-the-go egg burrito
Ready to make the recipe? Then go get crackin’ and be ready for have a warm, delicious breakfast ready to go every day this week. And if you make the recipe & love it as much as I do, don’t forget to give it 5 stars and share it with me on Instagram @erinpalinskiwade
Easy Veggie Egg Muffins
Equipment
Ingredients
- 6 eggs large
- 1/2 cup shredded cheese low fat
- 1 cup diced vegetables
- 2 slices 100% whole grain bread cubed
Instructions
- Preheat the oven to 400 degree F. Prepare a muffin tin by spraying it with cooking oil.
- Whisk eggs and add in shredded cheese and cubed bread. Mix until the bread is covered in egg.
- Fill the wells of a muffin tray halfway with the diced vegetables, then fill the rest of the way up with the egg mixture. Bake at 400 F for 15 minutes or until cooked through. Serve warm.
Notes
- Spray the pan WELL before pouring the eggs into the muffin wells.
- Store for up to 3 days in the refrigerator or freeze for up to 3 months. To reheat, wrap in a paper towel and microwave for 30 seconds or until heated. Reheating from frozen may take up to 1 minute or more.