Whole30 Vegetable Egg Muffins
Fuel your mornings with these savory and nutritious Whole30 Vegetable Egg Muffins! Packed with vibrant veggies like bell peppers, zucchini, mushrooms, and baby spinach, these protein-rich egg cups are perfect for meal prep, making them ideal for busy weekdays or on-the-go breakfasts. With just 15 minutes of prep time, they’re easy to whip up and baked to perfection in under 20 minutes. Lightly seasoned with sea salt, black pepper, and garlic powder, these muffins deliver satisfying flavor while adhering to Whole30 guidelines. Deliciously customizable, they’re dairy-free, gluten-free, and perfect for a clean-eating lifestyle. Serve them fresh from the oven or store them in the fridge for a quick grab-and-go snack!
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Recipe Information
Ingredients
- 12 large eggs
- 1 medium red bell pepper
- 1 medium zucchini
- 1 cup mushrooms
- 1 cup baby spinach
- 1 small red onion
- 1 tablespoon extra virgin olive oil
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon garlic powder
Instructions
Preheat your oven to 375°F (190°C) and grease a 12-cup muffin tin lightly with olive oil or line with silicone muffin liners.
Finely dice the red bell pepper, zucchini, mushrooms, and red onion. Roughly chop the baby spinach.
Heat the olive oil in a skillet over medium heat and sauté the red onion, red bell pepper, zucchini, and mushrooms for about 5 minutes or until softened. Add the spinach and cook for another 2 minutes, or until wilted. Remove from heat and allow the mixture to cool slightly.
In a large mixing bowl, whisk the eggs until fully beaten. Stir in the sea salt, black pepper, and garlic powder.
Evenly distribute the sautéed vegetable mixture into the prepared muffin tin cups, filling each about halfway. Pour the whisked eggs over the vegetables, filling each cup to just below the rim.
Bake in the preheated oven for 18–20 minutes, or until the egg muffins are set in the center and lightly golden on top. Use a toothpick to check doneness if needed.
Allow the muffins to cool for 5 minutes in the tin, then carefully remove them using a knife or small spatula. Serve immediately, or store in an airtight container in the fridge for up to 5 days.
Nutrition Facts
Calories |
1261 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.6 g | 101% | |
| Saturated Fat | 21.9 g | 110% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 2232 mg | 744% | |
| Sodium | 5310 mg | 231% | |
| Total Carbohydrate | 47.1 g | 17% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 28.5 g | ||
| Protein | 86.4 g | 173% | |
| Vitamin D | 12.3 mcg | 62% | |
| Calcium | 443 mg | 34% | |
| Iron | 13.7 mg | 76% | |
| Potassium | 2411 mg | 51% | |
*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.
