Low Sodium Savory Egg Muffins
Start your mornings right with these hearty and flavorful Low Sodium Savory Egg Muffins—perfectly portioned, protein-packed bites that are as nutritious as they are delicious! Made with wholesome ingredients like vibrant red bell peppers, nutrient-rich spinach, earthy mushrooms, and fresh parsley, these muffins offer a burst of flavor in every bite without relying on added salt. A blend of garlic powder and black pepper lends just the right seasoning, while optional unsalted cheese adds a creamy touch for those looking to indulge. Easy to prepare in just 40 minutes, these egg muffins are baked to golden perfection and make a quick grab-and-go breakfast or healthy snack. Plus, they’re suitable for meal prep, keeping well in the fridge for up to 3 days. Whether you’re watching your sodium intake or simply seeking a wholesome breakfast alternative, these muffins are a versatile, tasty addition to your recipe rotation.
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Recipe Information
Ingredients
- 6 large eggs
- 0.5 cup, diced red bell pepper
- 1 cup, chopped spinach
- 0.5 cup, diced mushrooms
- 2 tablespoons, sliced green onions
- 0.25 teaspoon garlic powder
- 0.25 teaspoon black pepper
- 1 tablespoon olive oil
- 2 tablespoons, chopped fresh parsley
- 0.5 cup, shredded unsalted cheese (optional)
Instructions
Preheat your oven to 350°F (175°C) and prepare a 12-cup muffin tin by lightly greasing with olive oil or using muffin liners.
In a medium-sized skillet, heat the olive oil over medium heat. Add the diced red bell pepper and mushrooms, and sauté for about 5 minutes until they begin to soften.
Add the chopped spinach and green onions to the skillet, and continue to cook for another 2-3 minutes until the spinach has wilted. Remove from heat and set aside to cool slightly.
In a large mixing bowl, crack all six eggs and whisk together. Add the garlic powder, black pepper, and chopped parsley. Whisk again to combine.
If using, gently fold in the shredded unsalted cheese into the egg mixture.
Add the sautéed vegetables to the egg mixture and stir until everything is evenly distributed.
Carefully pour the egg mixture into the prepared muffin tin, filling each cup about 3/4 full.
Place the muffin tin in the preheated oven and bake for 20-25 minutes or until the egg muffins are set and lightly golden on top.
Allow the muffins to cool in the pan for a few minutes before transferring them to a wire rack.
Serve warm or store in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
1120 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.7 g | 109% | |
| Saturated Fat | 37.7 g | 189% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 1244 mg | 415% | |
| Sodium | 667 mg | 29% | |
| Total Carbohydrate | 16.8 g | 6% | |
| Dietary Fiber | 3.4 g | 12% | |
| Total Sugars | 5.6 g | ||
| Protein | 72.3 g | 145% | |
| Vitamin D | 6.8 mcg | 34% | |
| Calcium | 1071 mg | 82% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 1240 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
