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Healthy Vegetable Egg Muffin
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5 from 1 vote

Healthy Vegetable Egg Muffins

Delicious on the go egg muffins are perfect for every busy person looking for a nutritious breakfast! These muffins are made with garden fresh veggies! Feel free to substitute seasonal veggies! These freeze really well and defrost as needed! Kids love them and forget they are also eating veggies
Course Breakfast, Breakfast/Snack, Brunch
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 15 muffins
Calories 54kcal

Ingredients

  • 1/2 cup orange pepper,diced
  • 1/2 cup yellow pepper, diced
  • 1/2 cup red pepper, diced
  • 1 cup Plum Tomatoes, diced
  • 5 large eggs
  • 3/4 cup egg whites I use carton egg whites
  • 1/4 cup low-fat milk
  • 1 cup green zucchini, diced, squeeze out excess water
  • 1/2 cup yellow zucchini, diced, squeeze out excess water
  • 1/2 cup low-fat shredded Mexican cheese
  • 1 teaspoon ground Italian Seasoning, divided
  • salt and pepper, to taste
  • non-stick cooking spray

Instructions

  • Pre heat oven to 350 degrees. Spray a 12 count and 6 count  regular sized muffin trays with non-stick cooking spray, set aside.
  • In a saucepan, sprayed with non-stick cooking spray, over medium heat, add the orange pepper, yellow pepper, red pepper, and plum tomato. Season with 1/2 teaspoon Italian Seasoning and salt and pepper to taste.  Cook for about 5 minutes to soften the veggies. Remove from heat, set aside.
  • In a large bowl, whisk the eggs, egg whites, and milk. 
  • To the egg mixture, add green zucchini, yellow zucchini, pepper/tomato mixture, low-fat cheese, 1/2 teaspoon Italian seasoning, salt and pepper to taste. Whisk to combine the ingredients.
  • Pour the egg mixture evenly into the muffin tins. Bake for about 15 minutes.  The eggs will be firm to the touch
  • Muffins can be stored in the fridge for 2-3 days, reheated in oven or microwave. Store egg muffins in freezer bags to be eaten at later date. 

Notes

  • Any nutritional data I provide is an approximation and actually dietary information can vary based on ingredients and proportion sizes.
  • Extremely important to squeeze out excess water from the zucchini, otherwise the muffins will have too much water.  
  • Feel free to change the veggies to please yourself and family.
  • When I freeze these, I take them out of the freezer and place in the fridge. Re-heat the muffins, wrapped in aluminum foil for about 10 minutes.
  • These can also be microwaved to warm them up.

Nutrition

Serving: 15muffins | Calories: 54kcal | Carbohydrates: 3g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 1g | Trans Fat: 0g | Cholesterol: 64mg | Sodium: 90mg | Potassium: 105mg | Fiber: 1g | Sugar: 1g | Vitamin A: 450IU | Vitamin C: 52.8mg | Calcium: 70mg | Iron: 0.5mg