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These easy egg muffins are full of flavor and healthy veggies. They are freezer-friendly and an easy grab-and-go breakfast. This egg muffin recipe is paleo, gluten-free, dairy-free, whole30, and keto friendly. #athousandcrumbs #eggmuffins #glutenfree #dairyfree #paleo #whole30 #keto

Veggie Egg Muffins


  • Author: Amanda
  • Total Time: 40 Minutes
  • Yield: 12 Egg Muffins 1x

Description

These easy egg muffins are full of flavor and healthy veggies.  They are freezer-friendly and an easy grab-and-go breakfast.  This egg muffin recipe is paleo, gluten-free, dairy-free, whole30, and keto friendly.


Ingredients

Scale
  • 1-2 Tbsp ghee or avocado oil
  • 7 large eggs
  • ¼ cup water or non-dairy milk
  • ½ cup chopped onion
  • 1 cup chopped mushrooms
  • 1 cup chopped bell pepper
  • 3 big handfuls of fresh spinach leaves
  • ¼ cup parsley leaves, chopped
  • salt and pepper, to taste
  • a few dashes of hot sauce, optional

Instructions

  1. Pre-heat your oven to 350F degrees.  Grease a standard 12-cup muffin tin.  Set aside.
  2. In a large skillet, heat the ghee or avocado oil.  Add the onion, bell pepper, and mushrooms.  Sauté the veggies until tender, about 5-7 minutes, stirring occasionally.  Season with salt and pepper.  Add spinach leaves one handful at a time.  Let the leaves wilt before adding the next handful.  Add parsley and cook for 1-2 more minutes.  Remove from heat and allow veggies to cool slightly.
  3. In a 2-cup glass measuring cup, beat together the eggs, water or non-dairy milk, and hot sauce, if desired.
  4. Evenly distribute the veggie mixture in the 12 muffin wells, then do the same with the eggs.
  5. Bake for 20-25 minutes.  You can be sure the muffins are cooked through when you gently tap the center with your finger, and it bounces back.  There should be minimal to no liquid visible.
  6. Allow egg muffins to cool slightly before trying to remove from the pan to cool completely.  I find it easiest to run a spatula around the outside of the egg muffin for an easy release.  Store in an air tight container in the fridge or freezer
  7. Reheat egg muffins for 30-60 seconds in the microwave, if cold or frozen.

Notes

This recipe is completely customizable.  You can use different kinds of veggies, or even add meat and cheese.  You’ll want about 1-2 cups of filling per dozen egg muffins.

  • Prep Time: 15 Minutes
  • Cook Time: 20-25 Minutes
  • Category: Breakfast and Sweet Breads

Keywords: Difficulty – Easy, eggs, vegetarian, paleo, keto, whole30, breakfast, gluten free, dairy free