Veggie Loaded Egg Muffins
These Veggie Loaded Egg Muffins are great dish for a grab-and-go breakfast! They’re loaded with great nutrition to start the day off right. Our dietitians are adding new recipes all the time, so check out our Dietitians Choice Recipes page for all their latest recipes!
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Veggie Loaded Egg Muffins
Ingredients
- 2 Jarred Roasted Red Bell Peppers, about 4 ounces, plus extra for garnish
- 1 Green Onion
- 2 C. Baby Spinach, packed
- 1/2 C. Crumbled Reduced-Fat Feta Cheese
- 12 Large Eggs
- 1/4 C. Low-Fat Milk
- 1 tsp Italian Seasoning
- 1/2 tsp. Kosher Salt
- 1/4 tsp. Ground Black Pepper
Instructions
- Preheat oven to 350°F. Spray the cups of a 12-cup muffin pan generously with non-stick cooking spray.
- Finely chop roasted red bell pepper, green onion and spinach; divide evenly among muffin cups. Top with feta cheese.
- Whisk eggs with milk, Italian seasoning, salt and pepper in a large bowl.
- Pour egg mixture evenly among muffin cups and bake until eggs are set, about 22-25 minutes.
- Cool in muffin tin for 5 minutes before removing.
Notes
Be sure to coat muffin pan cups thoroughly so that eggs can easily be removed. A toothpick can be used around the edges to help release them from the tin. A silicone muffin pan can be useful here too, but you’ll still need to coat the cups with non-stick cooking spray.
For a make-ahead version, simply allow to cool completely, before dividing into individual portions and freezing for future enjoyment. When you’re ready to cook them, simply microwave for 60-90 seconds.
The USDA recommends cooking eggs dishes to 160°F.
To ensure food safety, eggs should be cooked until both the yolk and the white are firm. Consuming raw or undercooked eggs may increase your risk of foodborne illness, especially for those with certain medical conditions. For recipes that call for eggs that are raw or undercooked when the dish is served, use either pasteurized shell eggs that have been treated to destroy Salmonella, or use pasteurized egg products.
Photo credit: Sara Haas, RDN
This recipe is provided in partnership with the Egg Nutrition Center.
Nutrition Facts
Veggie Loaded Egg Muffins
Serves: 12
| Amount Per Serving: | ||
|---|---|---|
| Calories | 102 | |
| % Daily Value* | ||
| Total Fat 5.8g | 7.7% | |
| Saturated Fat 2.3g | 10% | |
| Trans Fat 0g | ||
| Cholesterol 190mg | 63.3% | |
| Sodium 328mg | 13.7% | |
| Total Carbohydrate 2.1g | 0.7% | |
| Dietary Fiber .3g | 0% | |
| Sugars .8g | ||
| Protein 8.4g | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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