Veggie-filled egg muffins
Enjoy a delicious and healthy breakfast with these Veggie-filled Egg Muffins! Made with almond flour, coconut oil, mushrooms, onion, spinach, eggs, and a touch of parmesan cheese, these low-carb muffins are perfect for meal prep and busy mornings. Packed with protein and veggies, they are a nutritious way to start your day!
- 26 May 2025
- Cook time 40 min
- Prep time 12 min
- 8 Servings
- 10 Ingredients
Veggie-filled egg muffins are a nutritious and delicious option for breakfast or a quick snack. They are packed with vegetables and protein, making them a perfect choice for a healthy and satisfying meal. These muffins are also versatile and can be customized with your favorite veggies and seasonings.
Ingredients:
Instructions:
- Wash and chop the mushrooms into small pieces.
- Finely chop the onion.
- Rinse and chop the spinach leaves.
- In a medium-sized skillet, heat 4 tsp of coconut oil over medium heat.
- Add the chopped mushrooms and onions, and sauté until they become tender and the onions are translucent, about 5 minutes.
- Add the chopped spinach to the skillet and cook for another 2 minutes, or until wilted. Remove from heat and set aside.
- In a large bowl, whisk the 4 whole eggs and 4 egg whites together until well combined.
- Mix in the almond flour, 1/4 cup of grated Parmesan cheese, and black pepper.
- Add the sautéed vegetables to the egg mixture. Stir thoroughly to ensure the vegetables are evenly distributed.
- Spoon the mixture into the prepared muffin tin, filling each cup about 3/4 full.
- Sprinkle the remaining 4 tsp of grated Parmesan cheese evenly over the top of each muffin.
- Place the muffin tin in the preheated oven.
- Bake for 20-25 minutes, or until the egg muffins are set and a toothpick inserted into the center comes out clean.
- Allow the muffins to cool in the tin for a few minutes before removing.
- Serve warm or store in an airtight container in the refrigerator for up to 5 days. These muffins can also be frozen for longer storage; reheat them in the microwave or oven when ready to eat.
Tips:
- Preheat the oven to 350°F (175°C) and grease a muffin tin to prevent sticking.
- Chop the vegetables into small, even pieces to ensure they cook evenly.
- Whisk the eggs and egg whites together thoroughly to create a consistent mixture.
- You can use different vegetables if you prefer, or add herbs and spices for extra flavor.
- Allow the muffins to cool slightly before removing them from the tin to help them hold their shape.
- These muffins can be stored in the refrigerator for up to 5 days or frozen for longer storage.
By following these steps and tips, you'll have a batch of delicious, veggie-filled egg muffins ready to enjoy. They are a convenient, make-ahead meal that ensures you start your day with a nutritious boost. Feel free to experiment with other ingredients to make this recipe your own!
| Nutrition Facts | |
|---|---|
| Serving Size | 110 grams |
| Energy | |
| Calories 300kcal | 15% |
| Protein | |
| Protein 13g | 9% |
| Carbohydrates | |
| Carbohydrates 8g | 2% |
| Fiber 3.71g | 10% |
| Sugar 2.04g | 2% |
| Fat | |
| Fat 24g | 28% |
| Saturated 6g | 20% |
| Cholesterol 110mg | - |
| Vitamins | |
| Vitamin A 72ug | 8% |
| Choline 90mg | 16% |
| Vitamin B1 0.04mg | 3% |
| Vitamin B2 0.27mg | 21% |
| Vitamin B3 0.74mg | 5% |
| Vitamin B6 0.05mg | 3% |
| Vitamin B9 33ug | 9% |
| Vitamin B12 0.32ug | 13% |
| Vitamin C 3.05mg | 3% |
| Vitamin E 4.73mg | 32% |
| Vitamin K 36ug | 30% |
| Minerals | |
| Calcium, Ca 110mg | 9% |
| Copper, Cu 0.08mg | 9% |
| Iron, Fe 1.76mg | 16% |
| Magnesium, Mg 16mg | 4% |
| Phosphorus, P 90mg | 7% |
| Potassium, K 330mg | 10% |
| Selenium, Se 16ug | 28% |
| Sodium, Na 130mg | 8% |
| Zinc, Zn 0.59mg | 5% |
| Water | |
| Water 60g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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