Paleo Vegetable Egg Muffins
Kickstart your mornings with these Paleo Vegetable Egg Muffins – a convenient, protein-packed breakfast that’s as delicious as it is nutritious. Perfectly fluffy and brimming with vibrant, fresh veggies like zucchini, bell pepper, spinach, and red onion, these egg muffins are dairy-free, grain-free, and ideal for meal prep. The addition of unsweetened, full-fat coconut milk lends a creamy texture, while a hint of garlic powder, sea salt, and black pepper enhances the savory flavor. In just 35 minutes, you’ll have a dozen individual servings that are easy to grab on busy mornings or enjoy as a satisfying snack. These healthy, gluten-free egg muffins are perfect for paleo, keto, and low-carb diets, and they can be stored in the fridge for up to five days, making them a meal-prep powerhouse.
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Recipe Information
Ingredients
- 12 eggs
- 0.25 cups coconut milk (unsweetened, full-fat)
- 1 cups zucchini (grated and squeezed to remove excess moisture)
- 0.75 cups bell pepper (diced)
- 1 cups spinach (chopped)
- 0.5 cups red onion (diced)
- 1 tablespoon olive oil (for greasing muffin tin)
- 0.5 teaspoons sea salt
- 0.25 teaspoons black pepper
- 0.5 teaspoons garlic powder
Instructions
Preheat your oven to 375°F (190°C). Grease a 12-cup muffin tin with olive oil or line with silicone baking cups.
In a large mixing bowl, crack the eggs and whisk them thoroughly until the yolks and whites are fully combined and slightly frothy.
Add the coconut milk to the eggs and whisk again to combine. Set the egg mixture aside.
Prepare your vegetables: grate and squeeze the zucchini to remove excess moisture, dice the bell pepper and onion, and chop the spinach.
Gently fold the zucchini, bell pepper, spinach, and red onion into the egg mixture. Mix well to evenly distribute the vegetables.
Season the mixture with sea salt, black pepper, and garlic powder, stirring to incorporate the spices evenly.
Evenly divide the mixture into the prepared muffin tin, filling each cup about three-quarters full.
Place the muffin tin in the preheated oven and bake for 18-20 minutes or until the tops are set and lightly golden. Insert a toothpick into the center of a muffin; it should come out clean.
Let the muffins cool in the tin for 5 minutes before carefully running a knife around the edges and removing them.
Serve warm, or allow them to cool completely before storing in an airtight container in the fridge for up to 5 days.
Nutrition Facts
Calories |
204 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.3 g | 18% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 323 mg | 14% | |
| Total Carbohydrate | 5.1 g | 2% | |
| Dietary Fiber | 1.4 g | 5% | |
| Total Sugars | 2.3 g | ||
| Protein | 14.1 g | 28% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 87 mg | 7% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 388 mg | 8% | |
*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.
