Roasted Veggie Egg Muffin Cups
Start your day with vibrant, protein-packed egg muffin cups. These grab-and-go mini frittatas are loaded with roasted peppers, earthy mushrooms, and fresh spinach for a healthy, flavorful breakfast.
Servings 4
Calories 118kcal
Equipment
- 8-cup standard muffin tin
- Baking sheet
- 10-inch Cast-Iron Skillet
- Large mixing bowl with a spout
- Whisk
Ingredients
Pantry & Seasonings
- 2 tsp avocado oil divided
- ½ tsp smoked paprika
- ½ tsp dried oregano
- ¼ tsp freshly ground black pepper
Protein
- 3 large eggs
- 3 large egg whites about 6 tbsp / 90 mL
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 (Optional)
- 1 tbsp fresh chives finely chopped
Instructions
- Prepare Oven & Roast Peppers : Position a rack in the center of your oven and preheat to 400°F (200°C). On the baking sheet, toss the diced bell peppers and shallot with 1 teaspoon of avocado oil, the smoked paprika, oregano, and black pepper. Spread into a single layer. Roast for 10–12 minutes, until the vegetables are tender and lightly browned at the edges.
- Adjust Oven & Prep Pan : Once the vegetables are done roasting, reduce the oven temperature to 375°F (190°C). Lightly grease the 8-cup muffin tin with non-stick spray or a thin layer of oil.
- Sauté Aromatics : While the peppers roast, warm the remaining 1 teaspoon of avocado oil in a 10-inch cast-iron 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 the skillet from the heat.
- Create the Egg Base : In a large mixing bowl, vigorously whisk the whole eggs and egg whites together for about 1 minute until the mixture is uniform, pale yellow, and slightly frothy.
- Combine & Fill : Gently fold the roasted pepper mixture and the contents of the skillet (mushrooms, spinach, and garlic) into the egg base until just combined. Carefully pour the mixture evenly among the 8 prepared muffin cups, filling each about three-quarters full.
- Bake to Perfection : Transfer the muffin tin to the oven and bake for 12–16 minutes. The egg muffins are ready when they are puffed and golden, and a toothpick inserted into the center of one comes out clean.
- Cool & Garnish : 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 or knife around the edges to loosen, then remove them. Garnish with fresh chives, if desired, and serve warm.
Notes
Storage: Leftover egg muffins can be stored in an airtight container in the refrigerator for up to 5 days, making them perfect for meal prep.
Reheating: For the best texture, reheat the muffins in an air fryer or toaster oven at 350°F (175°C) for 3–5 minutes until warmed through. While microwaving is quick, it can result in a slightly rubbery texture.
Freezing: To freeze, arrange the cooled muffins on a baking sheet and freeze until solid, then transfer to a freezer-safe bag for up to 2 months. Reheat directly from frozen.
Flavor Boost: For an extra touch of flavor and creaminess that still aligns with a DASH diet, consider folding in 2 tablespoons of low-sodium crumbled feta or goat cheese into the egg mixture before baking.
🍳 Nutrition (Per Serving – Approximate)
Serving Size: 2 Muffins- Calories: 118
- Total Fat: 6 g
- Saturated Fat: 1.5 g
- Trans Fat: 0 g
- Cholesterol: 95 mg
- Sodium: 105 mg
- Total Carbohydrate: 7 g
- Dietary Fiber: 2 g
- Total Sugars: 3 g
- Includes Added Sugars: 0 g
- Net Carbohydrates: 5 g
- Protein: 9 g
- Vitamin D: 0.8 mcg
- Calcium: 40 mg
- Iron: 1.3 mg
- Potassium: 325 mg
- Vitamin C: 70 mg