Healthy Veggie Egg Muffins (Spinach & Tomato) – Easy Meal Prep Breakfast
Cradle of Nutrition
- 4 minutes read
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A healthy, high-protein breakfast you can prep in minutes — perfect for toddlers, families, and anyone who wants an easy, nutrient-packed start to the day.
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Why You Will Love This Recipe
You’ll love these egg muffins because they’re fast, nutritious, and totally customizable. They pack in fresh vegetables, protein-rich eggs, and feel-good flavor without needing extra time or complicated steps. They’re ideal for quick breakfasts, lunchboxes, snacks, and even picky eaters — all while helping you use up leftover veggies.
Why This Recipe Fits Your Life
These egg muffins fit your life if you need healthy, ready-to-go meals that support your goals and simplify your mornings. They freeze well, reheat in seconds, work for both adults and toddlers, and can be adjusted weekly based on what veggies, cheeses, or proteins you have on hand. If you’re juggling a busy schedule but still want delicious, balanced food — this recipe makes it easy.
Ingredients
Egg Base
- 10 large eggs
- ¼ cup milk (or dairy-free milk)
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp garlic powder
- ½ tsp onion powder
Vegetables
- 1 cup cherry tomatoes, quartered
- 1 cup chopped fresh spinach
- ½ cup diced bell pepper
- ¼ cup finely diced red onion
- ¼ cup shredded carrots
- 2 tbsp chopped fresh parsley or basil (optional)
Optional Add-Ins
- ½ cup shredded cheese (cheddar, mozzarella, or feta)
- ¼ cup cooked crumbled bacon or turkey sausage
Equipment You’ll Need
- 12-cup muffin tin (silicone or metal)
- Mixing bowl (large)
- Whisk or fork
- Cutting board and knife
- Measuring cups and spoons
- Optional: Nonstick spray or silicone muffin liners
How to Make Egg Muffins
Step-by-step instructions you can easily follow:
- Preheat oven to 375°F (190°C). Lightly grease a 12-cup muffin tray or use silicone liners.
- Prep the veggies: Pat tomatoes dry (important for preventing sogginess). Optionally sauté peppers and onions for extra softness.
- Whisk the eggs: Combine eggs, milk, salt, pepper, garlic powder, and onion powder until smooth.
- Assemble: Divide veggies and any optional add-ins evenly into muffin cups, filling them halfway.
- Pour: Fill each cup with the egg mixture just below the top.
- Bake: Cook for 20–22 minutes, or until set and lightly golden.
- Cool: Rest for 5 minutes before removing from the tray.
Toddler-Friendly Variation
- Leave out black pepper and strong herbs.
- Finely chop all veggies or lightly sauté them for softness.
- Add ¼ cup mild cheddar for flavor and healthy fats.
- Replace tomatoes with finely diced zucchini if your toddler prefers less juicy textures.
- Bake slightly less (18–20 minutes) for a softer bite.
Family-Size Variation
- Double everything to make 24 muffins.
- Add 1 extra egg + 2 tbsp more milk to keep muffins fluffy when scaling.
- Mix veggies with 1 cup shredded cheese for extra richness.
- Add cooked sausage, ham, or chopped bacon for a heartier family version.
- Bake using two trays, rotate halfway for even cooking.
Nutritional Benefits
- High in protein for energy and satiety
- Packed with antioxidants and vitamins from fresh veggies
- Low-carb and nutrient-dense, great for balanced eating
- Convenient for meal prep and on-the-go mornings
- Suitable for toddlers, kids, teens, and adults
- Helps increase daily vegetable intake without effort
Egg Muffin FAQ – Your Top Questions Answered
Why do my egg muffins turn out soggy?
Pat tomatoes dry and avoid overly watery vegetables, unless fully drained.
Can I freeze these egg muffins?
Yes — freeze up to 2 months. Reheat in the microwave for 20–30 seconds.
Do they deflate after baking?
Yes, a little. Steam escapes as they cool — completely normal.
Can I make them dairy-free?
Definitely. Use plant milk and skip the cheese.
Can I use egg whites only?
Yes, but they’ll be less rich and slightly more watery.
Are these good for toddlers?
Absolutely — just chop veggies small and keep seasonings mild.
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Please note: The nutritional information provided is an estimate, calculated using an online nutrition calculator.
Nutritional Facts/Muffin:
Calories: 75 kcal | Protein: 6g | Fat: 5g | Carbs: 2g | Fiber: 1g | Vitamins A & C: High | Iron: Moderate
Healthy Veggie Egg Muffins (Spinach & Tomato) – Easy Meal Prep Breakfast
Equipment
- 12-cup muffin tin (silicone or metal)
- Mixing bowl (large)
- Whisk or fork
- Cutting board and knife
- Measuring cups and spoons
- Optional: Nonstick spray or silicone muffin liners
Ingredients
Egg Base
- 10 large eggs
- ¼ cup milk (or dairy-free milk)
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp garlic powder
- ½ tsp onion powder
Vegetables
- 1 cup cherry tomatoes, quartered
- 1 cup chopped fresh spinach
- ½ cup diced bell pepper
- ¼ cup finely diced red onion
- ¼ cup shredded carrots
- 2 tbsp chopped fresh parsley or basil (optional)
Optional Add-Ins
- ½ cup shredded cheese (cheddar, mozzarella, or feta)
- ¼ cup cooked crumbled bacon or turkey sausage
Instructions
- Preheat oven to 375°F (190°C). Lightly grease a 12-cup muffin tray or use silicone liners.
- Prep the veggies: Pat tomatoes dry (important for preventing sogginess). Optionally sauté peppers and onions for extra softness.
- Whisk the eggs: Combine eggs, milk, salt, pepper, garlic powder, and onion powder until smooth.
- Assemble: Divide veggies and any optional add-ins evenly into muffin cups, filling them halfway.
- Pour: Fill each cup with the egg mixture just below the top.
- Bake: Cook for 20–22 minutes, or until set and lightly golden.
- Cool: Rest for 5 minutes before removing from the tray.
