Paleo veggie egg muffins
Start your day with these delicious Paleo veggie egg muffins, packed with nutrient-rich onions, red peppers, mushrooms, and spinach. Perfectly seasoned with garlic and olive oil, these protein-packed muffins are gluten-free, dairy-free, and super easy to prepare for a wholesome breakfast or snack.
- 05 Sep 2024
- Cook time 25 min
- Prep time 10 min
- 12 Servings
- 7 Ingredients
Paleo veggie egg muffins are a fantastic, healthy, and convenient option for breakfast or a quick snack. Packed with nutritious vegetables and protein-rich eggs, these muffins are not only delicious but also align with paleo dietary principles. They are easy to make, customizable with your favorite veggies, and perfect for meal prep.
Ingredients:
Instructions:
Preheat your oven to 350°F (175°C). Grease a 12-cup muffin tin with a bit of olive oil or line with silicone muffin liners.
- In a large skillet, heat 1 tablespoon of olive oil over medium heat.
- Add the finely chopped onions, red bell pepper, and mushrooms. Sauté for about 5-7 minutes, until the vegetables are tender.
- Add the minced garlic and spinach to the skillet. Cook for an additional 2-3 minutes until the spinach is wilted. Season with a pinch of salt and pepper.
- In a medium bowl, crack the 4 eggs and whisk until well combined. Season with a little salt and pepper.
- Once the vegetable mixture has cooled slightly, divide it evenly among the 12 muffin cups.
- Pour the whisked eggs over the vegetables, filling each muffin cup about three-quarters full. If desired, sprinkle with any optional herbs.
- Place the muffin tin in the preheated oven and bake for about 15-20 minutes, or until the egg muffins are set and slightly golden on top.
- To check for doneness, insert a toothpick into the center of a muffin; if it comes out clean, they're ready.
- Allow the muffins to cool in the tin for a few minutes before removing them.
- Serve warm, or let them cool completely on a wire rack before storing.
- Store any leftover muffins in an airtight container in the refrigerator for up to 4 days. These can also be frozen for longer storage; just reheat in the microwave or oven before serving.
Tips:
- You can customize the recipe by adding your favorite paleo-friendly vegetables or herbs.
- Make sure to sauté the vegetables until they are soft to release their flavors before mixing them with the eggs.
- Use a non-stick muffin tin or line with silicone muffin liners to prevent the muffins from sticking.
- Let the muffins cool for a few minutes before removing them from the tin for easier handling.
- These muffins can be stored in the refrigerator for up to 5 days or frozen for longer shelf life.
Delicious and nutritious, these paleo veggie egg muffins are a perfect make-ahead breakfast or snack option that you can enjoy anytime. Their versatility means you can tweak the ingredients to suit your taste preferences, while still adhering to a paleo lifestyle. Happy cooking and enjoy your paleo veggie egg muffins!
| Nutrition Facts | |
|---|---|
| Serving Size | 55 grams |
| Energy | |
| Calories 40kcal | 2% |
| Protein | |
| Protein 2.91g | 2% |
| Carbohydrates | |
| Carbohydrates 2.39g | 1% |
| Fiber 0.59g | 2% |
| Sugar 1.32g | 1% |
| Fat | |
| Fat 3.08g | 4% |
| Saturated 0.77g | 3% |
| Cholesterol 80mg | - |
| Vitamins | |
| Vitamin A 60ug | 7% |
| Choline 63mg | 12% |
| Vitamin B1 0.03mg | 3% |
| Vitamin B2 0.13mg | 10% |
| Vitamin B3 0.43mg | 3% |
| Vitamin B6 0.07mg | 4% |
| Vitamin B9 27ug | 7% |
| Vitamin B12 0.19ug | 8% |
| Vitamin C 13mg | 14% |
| Vitamin E 0.42mg | 3% |
| Vitamin K 24ug | 21% |
| Minerals | |
| Calcium, Ca 16mg | 1% |
| Copper, Cu 0.04mg | 0% |
| Iron, Fe 0.46mg | 4% |
| Magnesium, Mg 10mg | 2% |
| Phosphorus, P 50mg | 4% |
| Potassium, K 120mg | 4% |
| Selenium, Se 7ug | 14% |
| Sodium, Na 30mg | 2% |
| Zinc, Zn 0.34mg | 3% |
| Water | |
| Water 45g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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