Low Sodium Vegetable Egg Muffins
Jumpstart your mornings with these Low Sodium Vegetable Egg Muffins—packed with vibrant veggies, protein-rich eggs, and a hint of aromatic seasonings for a nutrient-dense breakfast option. This easy-to-make recipe features diced red bell pepper, zucchini, baby spinach, onion, and garlic, seamlessly blended into fluffy egg muffins with the help of a splash of skim milk or dairy-free alternative. With just 15 minutes of prep and 20 minutes of baking, these grab-and-go bites are perfect for meal prep or busy mornings. Free of added salt, they’re a heart-healthy choice, flavored with herbs like oregano and black pepper for a deliciously light and savory taste. Whether served warm with fresh parsley garnish or stored for later, these vegetable-packed egg muffins are a wholesome, hassle-free way to fuel your day.
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Recipe Information
Ingredients
- 8 pieces Large eggs
- 0.25 cups Skim milk (or any unsweetened dairy-free milk)
- 0.5 cups Red bell pepper, diced
- 0.5 cups Zucchini, diced
- 0.5 cups Baby spinach, chopped
- 0.25 cups Onion, finely chopped
- 1 clove Garlic, minced
- 0.25 teaspoons Ground black pepper
- 0.5 teaspoons Dried oregano
- 1 teaspoons Olive oil (optional, for greasing the muffin tin)
- 1 tablespoons Fresh parsley, chopped (optional garnish)
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a 12-cup muffin pan with olive oil or use silicone muffin liners for easy release.
In a large mixing bowl, crack the eggs and whisk them until well combined. Stir in the milk, ground black pepper, and dried oregano.
Prepare the vegetables: dice the red bell pepper and zucchini, chop the spinach, and finely mince the onion and garlic.
Gently fold the chopped vegetables (red bell pepper, zucchini, spinach, onion, and garlic) into the egg mixture until evenly distributed.
Using a ladle or measuring cup, evenly pour the egg and vegetable mixture into the prepared muffin pan, filling each cup about three-quarters full.
Place the muffin pan in the preheated oven and bake for 18-20 minutes, or until the egg muffins are set and a toothpick inserted into the center comes out clean.
Remove the muffin pan from the oven and allow the muffins to cool for a few minutes before using a knife to carefully loosen the edges and remove them from the pan.
Serve warm, garnished with fresh parsley if desired, or let cool completely and store in an airtight container in the refrigerator for up to 4 days.
Nutrition Facts
Calories |
697 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.4 g | 58% | |
| Saturated Fat | 12.8 g | 64% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1489 mg | 496% | |
| Sodium | 624 mg | 27% | |
| Total Carbohydrate | 26.9 g | 10% | |
| Dietary Fiber | 4.7 g | 17% | |
| Total Sugars | 10.8 g | ||
| Protein | 54.1 g | 108% | |
| Vitamin D | 8.6 mcg | 43% | |
| Calcium | 384 mg | 30% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 1399 mg | 30% | |
*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.
