Soy-Free Vegetable Egg Muffins
Start your day with these delightful soy-free vegetable egg muffins, a protein-packed breakfast option perfect for meal prep or on-the-go mornings. Featuring a medley of fresh veggies like diced red bell pepper, shredded zucchini, chopped baby spinach, and sliced green onions, these muffins are bursting with color and nutrients. Seasoned with garlic powder, salt, and a pinch of black pepper, they deliver vibrant flavor without the need for soy-based ingredients. Using your choice of dairy or unsweetened non-soy milk, this recipe is customizable and allergy-friendly, making it ideal for diverse dietary needs. Baked to perfection in just 20 minutes, these egg muffins are light, fluffy, and perfect for storing in the fridge or freezer for a quick, healthy bite anytime. Enjoy them warm or reheated for a wholesome snack or breakfast that fits seamlessly into your busy schedule!
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Recipe Information
Ingredients
- 8 pieces Large eggs
- 0.25 cups Milk (dairy or unsweetened non-soy alternative, e.g., almond or oat milk)
- 0.5 cups Red bell pepper, diced
- 0.5 cups Zucchini, shredded
- 0.5 cups Baby spinach, chopped
- 2 stalks Green onions, sliced
- 0.5 teaspoons Garlic powder
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 1 tablespoons Olive oil or non-stick cooking spray
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a 12-cup muffin tin with olive oil or non-stick cooking spray.
In a large mixing bowl, crack the eggs and whisk them together until smooth. Add the milk, garlic powder, salt, and black pepper, and whisk again to combine.
Prepare the vegetables. Dice the red bell pepper, shred the zucchini, chop the spinach, and slice the green onions. Make sure the zucchini is lightly squeezed to remove excess moisture before adding it to the mixture.
Stir the prepared vegetables (red bell pepper, zucchini, spinach, and green onions) into the egg mixture until evenly distributed.
Carefully divide the mixture into the prepared muffin tin, filling each cup about 3/4 full to leave room for the muffins to rise while baking.
Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the muffins are fully set and slightly golden on top. You can test doneness by inserting a toothpick into the center of a muffin—it should come out clean.
Once baked, remove the muffin tin from the oven and allow the muffins to cool for about 5 minutes. Then, gently run a knife around the edges of each cup to loosen the muffins for easy removal.
Serve warm, or let the muffins cool completely and store them in an airtight container in the refrigerator for up to 4 days. They can also be frozen for up to 3 months. Reheat in the microwave or oven before serving.
Nutrition Facts
Calories |
754 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.0 g | 71% | |
| Saturated Fat | 14.2 g | 71% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1488 mg | 496% | |
| Sodium | 1818 mg | 79% | |
| Total Carbohydrate | 21.4 g | 8% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 6.7 g | ||
| Protein | 52.3 g | 105% | |
| Vitamin D | 8.6 mcg | 43% | |
| Calcium | 384 mg | 30% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 1341 mg | 29% | |
*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.
