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.
Cook time 25 min
Prep time 10 min
Ingredients:
1 cup onion1 cup red pepper
1 cup mushrooms
2 cups spinach
4 eggs
1 tbsp olive oil
2 garlic cloves
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.
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.
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!
Paleo veggie egg muffins FAQ:
Bake the Paleo veggie egg muffins in a preheated oven at 350°F (175°C) for about 15-20 minutes. To check for doneness, insert a toothpick into the center of a muffin; if it comes out clean, they are ready.
The egg muffins are done when they are set and slightly golden on top. A toothpick inserted into the center should come out clean, indicating that the eggs are fully cooked.
You can customize these muffins by substituting with your favorite vegetables, such as zucchini, broccoli, or sun-dried tomatoes. Just ensure the total amount stays around 4 cups.
Store any leftover muffins in an airtight container in the refrigerator for up to 4 days. They can also be frozen for longer storage; reheat in the microwave or oven before serving.
This recipe is designed for a standard 12-cup muffin tin. Each cup should be filled about three-quarters full with the egg and vegetable mixture.
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.
Nutrition per serving
12 ServingsCalories 40kcal
Protein 2.91g
Carbohydrates 2.39g
Fiber 0.59g
Sugar 1.32g
Fat 3.08g
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