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.
- 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
- Pre-heat your oven to 350F degrees. Grease a standard 12-cup muffin tin. Set aside.
- 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.
- In a 2-cup glass measuring cup, beat together the eggs, water or non-dairy milk, and hot sauce, if desired.
- Evenly distribute the veggie mixture in the 12 muffin wells, then do the same with the eggs.
- 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.
- 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
- Reheat egg muffins for 30-60 seconds in the microwave, if cold or frozen.
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