Quick Description
These Savory Egg Muffins with Vegetables & Cheese are a delicious, protein-packed breakfast or snack option. Perfect for meal prep, these muffins combine eggs, cheese, and veggies for a nutritious bite that’s both satisfying and flavorful. Whether you’re on the go or enjoying a quiet breakfast, these savory muffins are the ideal solution for a balanced meal.
Servings & Timing
Serves: 12 muffins
Prep Time: 10 minutes
Cook Time: 18–22 minutes (baking) / 10–12 minutes (air fryer)
Total Time: ~25–30 minutes
Ingredients List
- 6 large eggs
- ½ cup milk or cooking cream (for creaminess)
- ½ cup grated cheese (cheddar, mozzarella, or mix)
- ½ cup diced bell peppers (red/green)
- ¼ cup chopped onion
- ¼ cup chopped parsley or chives
- ½ cup cooked chicken, turkey, or beef ham (optional, for extra protein)
- Salt & black pepper, to taste
- ½ teaspoon paprika (optional)
- ½ teaspoon garlic powder (optional)
- 1 tablespoon olive oil or butter (for greasing)
Instructions
1. Preheat the Oven
- Preheat your oven to 180°C (350°F).
- Grease a muffin tray or line it with paper cups.
2. Prepare the Egg Mixture
- In a bowl, whisk together the eggs and milk until smooth.
- Add the cheese, vegetables, meat (if using), and seasonings (salt, pepper, paprika, garlic powder).
- Mix gently until well combined.
3. Pour the Mixture into Muffin Cups
- Pour the egg mixture into the muffin cups, filling them about ¾ full.
4. Bake the Muffins
- Place the muffin tray in the oven and bake for 18–22 minutes, or until the muffins are puffy, light golden in color, and set in the center.
5. Cool and Remove
- Let the muffins cool for 5 minutes, then carefully remove them from the tray.
6. Air Fryer Option (if preferred)
- Set the air fryer temperature to 170°C (340°F).
- Bake the muffins in the air fryer for 10–12 minutes, or until they are cooked through and golden.
Nutrition (per muffin, approx.)
- Calories: 120
- Protein: 9g
- Carbohydrates: 4g
- Fat: 9g
- Sugar: 2g
- Fiber: 1g
(Nutrition may vary based on ingredients used)
Benefits
- High-Protein: Each muffin is packed with protein from eggs and optional meat, making them a filling and satisfying option.
- Low-Carb: These muffins are perfect for those on a low-carb or keto diet, especially if you skip the milk and use cream.
- Quick & Easy: Ready in under 30 minutes, these savory muffins are perfect for a busy morning or meal prep.
- Customizable: Add your favorite vegetables, meats, or spices to suit your taste preferences.
Additional Notes
- Milk Substitution: If you’re following a keto or low-carb diet, skip the milk and use cooking cream or coconut cream for extra richness.
- Vegetarian Option: Skip the meat and load up on extra vegetables for a vegetarian version.
- Spices & Add-ins: Feel free to experiment with different spices like cumin or chili powder, or add other vegetables like spinach, mushrooms, or olives for variety.
Dietary Info
- High-Protein: Yes
- Low-Carb: Yes (if using cream and no milk)
- Vegetarian Option: Yes (with no meat)
- Gluten-Free: Yes
- Keto-Friendly: Yes (skip milk)
Brief Introduction
These Savory Egg Muffins with Vegetables & Cheese are a great way to enjoy a protein-packed, low-carb meal in muffin form. They’re customizable to your liking and perfect for busy mornings or meal prepping for the week. Packed with healthy vegetables, protein-rich eggs, and cheese, these muffins are satisfying and full of flavor.
Step-by-Step Cooking Guide
- Preheat oven: Set to 180°C (350°F) and grease muffin pan.
- Mix wet and dry ingredients: Whisk eggs and milk, then add cheese, veggies, and seasonings.
- Pour batter into muffin cups: Fill ¾ full with egg mixture.
- Bake in oven: Cook for 18–22 minutes or until set and golden.
- Air fryer method: Bake at 170°C (340°F) for 10–12 minutes.
- Cool & serve: Let cool for 5 minutes, then enjoy!
Ingredient Details & Substitutions
- Eggs: The main protein source in this recipe, eggs make these muffins hearty and satisfying.
- Cheese: Choose any cheese you like! Cheddar, mozzarella, or a mix of both works well.
- Vegetables: Use any vegetables you prefer, such as spinach, mushrooms, or tomatoes.
- Meat: Optional, but adding cooked chicken, turkey, or ham boosts the protein content.
- Milk: Skip the milk if you’re aiming for a keto-friendly version. Use heavy cream or almond milk instead.
Recipe Variations & Serving Suggestions
Veggie-Lovers Muffins
Add more vegetables like zucchini, spinach, or tomatoes for a veggie-packed version.
Spicy Muffins
Add jalapeños, chili flakes, or hot sauce to the egg mixture for a spicy kick.
Cheese & Herb Muffins
Mix in herbs like basil, thyme, or rosemary along with your choice of cheese for an aromatic twist.
Serving Ideas
- Pair with a side of avocado or guacamole for extra flavor and healthy fats.
- Serve with a light salad or a side of fruit for a balanced meal.
- Enjoy with a hot cup of coffee or tea for a cozy breakfast.
Storage & Make-Ahead
- Refrigerate: Store muffins in an airtight container in the fridge for up to 4 days.
- Freeze: Freeze muffins for up to 1 month. Reheat in the microwave for 20-30 seconds.
- Reheat: Reheat muffins in the microwave or oven for 10-15 seconds to warm them up.
