Healthy Veggie Egg Muffins (Spinach & Tomato) – Easy Meal Prep Breakfast
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.
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.
Notes
Please note: The nutritional information provided is an estimate, calculated using an online nutrition calculator.