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Roasted Garden Vegetable Egg Muffin Cups

These vibrant, protein-packed mini frittatas are inspired by DASH diet principles, focusing on nutrient-dense whole foods and bold natural flavors. Loaded with roasted peppers, earthy mushrooms, and fresh spinach, they offer a savory, satisfying breakfast without the need for heavy salt or processed meats. They are perfect for meal prep and reheat beautifully on busy mornings.

  • Total Time40 minutes
  • Yield4 (2 muffins per serving) 1x

Ingredients

Scale

Pantry & Seasonings

  • 2 tsp avocado oil (divided)
  • 1 tbsp nutritional yeast (optional, adds a savory/cheesy flavor profile)
  • ½ tsp smoked paprika
  • ½ tsp dried oregano
  • ¼ tsp garlic powder
  • ¼ tsp onion powder
  • ¼ tsp freshly ground black pepper
  • 1 tsp fresh lemon zest (optional, adds brightness without sodium)

Protein

  • 3 large eggs
  • 3 large egg whites (approx. 6 tbsp / 90 mL)
  • 2 tbsp low-fat (1% milk)

Produce

  • 1 large shallot (finely diced (about ¼ cup))
  • ⅔ cup red bell pepper (small dice)
  • ⅔ cup orange bell pepper (small dice)
  • ⅔ cup cremini mushrooms (chopped)
  • 1 ⅓ cups fresh spinach (packed)
  • 1 large garlic clove (minced)

Garnish

  • 1 tbsp fresh chives (finely chopped)

Instructions

  1. Prepare Oven & Roast Peppers: Position a rack in the center of your oven and preheat to 400°F (200°C). On a baking sheet, toss the diced red and orange bell peppers and shallot with 1 teaspoon of avocado oil, the smoked paprika, oregano, black pepper, and lemon zest. Spread into a single layer. Roast for 10–12 minutes, until the vegetables are tender and lightly browned at the edges.
  2. Adjust Oven & Prep Pan: Once the vegetables are done roasting, reduce the oven temperature to 375°F (190°C). Lightly grease an 8-cup muffin tin with non-stick cooking spray or a very thin layer of oil.
  3. Sauté Aromatics: While the peppers roast, warm the remaining 1 teaspoon of avocado oil in a 10-inch skillet over medium-high heat. Add the chopped mushrooms and cook, stirring occasionally, for 4–5 minutes until they release their moisture and begin to brown. Add the packed spinach and minced garlic, stirring continuously for 1–2 minutes until the spinach has fully wilted. Remove from heat.
  4. Create the Egg Base: In a large mixing bowl, vigorously whisk the whole eggs, egg whites, milk, garlic powder, onion powder, and nutritional yeast (if using). Whisk for about 1 minute until the mixture is uniform, pale yellow, and slightly frothy.
  5. Combine & Fill: Gently fold the roasted pepper mixture and the sautéed mushroom/spinach mixture into the egg base until just combined. Carefully pour the mixture evenly among the 8 prepared muffin cups, filling each about three-quarters full.
  6. Bake: Transfer the muffin tin to the oven and bake for 12–16 minutes. The muffins are ready when they are puffed and golden, and a toothpick inserted into the center comes out clean.
  7. Cool & Serve: Allow the egg muffins to cool in the tin for at least 5 minutes (they will deflate slightly as they cool). Run a thin spatula around the edges to loosen, then remove. Garnish with fresh chives and serve warm.

Notes

  • Storage: Store fully cooled muffins in an airtight container in the refrigerator for up to 4 days.
  • Reheating: For the best texture, reheat in an air fryer or toaster oven at 350°F (175°C) for 3–5 minutes. Microwaving (30–45 seconds) is faster but may result in a softer texture.
  • Freezing: Place cooled muffins on a baking sheet in the freezer until solid (about 1 hour), then transfer to a freezer-safe bag for up to 2 months. Reheat directly from frozen.
  • Cheese Variation: If you prefer traditional cheese over nutritional yeast, you can fold in 2 tablespoons of low-fat Swiss cheese or part-skim Mozzarella. These options are generally lower in sodium than feta or cheddar.

Nutrition Facts (per serving, 2 muffins): Calories: 130 kcal | Total Fat: 6 g (Saturated Fat: 1.5 g) | Total Carbs: 7 g (Fiber: 2 g, Sugars: 3 g, Added Sugars: 0 g) | Protein: 10 g | Sodium: 115 mg | Cholesterol: 140 mg | Potassium: 280 mg | Calcium: 45 mg | Vitamin C: 70 mg

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Breakfast
  • Cuisine: American

Nutrition

  • Calories: 130

Find it online: https://foodtrackergirl.com/2025/07/21/my-secret-to-perfect-fluffy-egg-muffins-every-single-time/