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!

  • 09 Mar 2025
  • Cook time 40 min
  • Prep time 12 min
  • 8 Servings
  • 10 Ingredients

Veggie-filled egg muffins

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:

2 cups almond flour
240g
8 tsp coconut oil
36g
2 cups mushrooms
140g
1/4 cup onion
40g
2 cups spinach
60g
4 eggs
200g
4 egg whites
130g
1/4 cup grated parmesan cheese
20g
1/4 tsp black pepper
0.52g
4 tsp grated parmesan cheese
7g

Instructions:

1. Preheat Oven: Preheat your oven to 375°F (190°C). Grease a muffin tin with a bit of coconut oil to prevent sticking.
2. Prepare Vegetables:
- Wash and chop the mushrooms into small pieces.
- Finely chop the onion.
- Rinse and chop the spinach leaves.
3. Sauté Vegetables:
- 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.
4. Prepare Egg Mixture:
- 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.
5. Combine Ingredients:
- Add the sautéed vegetables to the egg mixture. Stir thoroughly to ensure the vegetables are evenly distributed.
6. Fill Muffin Tin:
- 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.
7. Bake:
- 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.
8. Cool and Serve:
- 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 Size110 grams
Energy
Calories 300kcal15%
Protein
Protein 13g9%
Carbohydrates
Carbohydrates 8g2%
Fiber 3.71g10%
Sugar 2.04g2%
Fat
Fat 24g28%
Saturated 6g20%
Cholesterol 110mg-
Vitamins
Vitamin A 72ug8%
Choline 90mg16%
Vitamin B1 0.04mg3%
Vitamin B2 0.27mg21%
Vitamin B3 0.74mg5%
Vitamin B6 0.05mg3%
Vitamin B9 33ug9%
Vitamin B12 0.32ug13%
Vitamin C 3.05mg3%
Vitamin E 4.73mg32%
Vitamin K 36ug30%
Minerals
Calcium, Ca 110mg9%
Copper, Cu 0.08mg9%
Iron, Fe 1.76mg16%
Magnesium, Mg 16mg4%
Phosphorus, P 90mg7%
Potassium, K 330mg10%
Selenium, Se 16ug28%
Sodium, Na 130mg8%
Zinc, Zn 0.59mg5%
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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