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egg muffin cup recipe Rainbow Veggie Bakes
- Total Time: 38 minutes
- Yield: 12 muffins 1x
- Diet: Gluten-Free
Description
This recipe creates vibrant Rainbow Veggie Bakes, an easy and healthy egg muffin cup dish perfect for busy families, meal prep, or grab-and-go breakfasts. These nutritious bakes are versatile for school lunches or quick healthy dinners.
Ingredients
- 12 Large eggs (the protein base for hearty breakfasts or high-protein snacks)
- 0.25 cup Milk (any kind for tender, fluffy texture; I sometimes use unsweetened almond milk for a lighter option)
- 0.5 cup Shredded cheddar cheese (for gooey flavor; swap for feta or a plant-based cheese)
- 0.5 cup Colorful bell peppers (diced, for sweetness and vibrant color)
- 1 cup Fresh spinach (chopped, for essential nutrients)
- 0.25 cup Onion (finely diced, for aromatic depth)
- Salt (to taste)
- Pepper (to taste)
- 0.25 cup cooked, crumbled turkey sausage (optional, for extra protein)
Instructions
- Prepare Vegetables: Finely dice colorful bell peppers and onion. Thoroughly wash and chop fresh spinach. This step ensures even cooking and vibrant color throughout your egg muffins.
- Whisk Eggs and Milk: In a large bowl, whisk the 12 large eggs with the milk, salt, and pepper until the mixture is light and frothy, showing some air bubbles. Continue whisking for about 1 minute to ensure everything is well combined.
- Fold in Ingredients: Gently fold in the shredded cheese and all the prepared diced vegetables into the egg mixture. Be careful not to overmix; just combine until the ingredients are evenly distributed, aiming for a consistent texture.
- Fill Muffin Tin: Lightly grease a 12-cup muffin tin with cooking spray or oil, or use silicone muffin liners for easy release. Distribute the egg mixture evenly among the cups, filling each about 3/4 full, ensuring space for them to puff up. If the mixture looks too thick to pour, add 1-2 tablespoons of milk to thin it slightly.
- Bake Egg Muffins: Preheat your oven to 350°F (175°C). Bake for 15-20 minutes, or until these egg muffin cup recipe bakes are set, puffed, and lightly golden brown around the edges. A toothpick inserted into the center should come out clean, indicating they’re cooked through.
Notes
For low-carb options, use only low-starch vegetables like spinach, bell peppers, or mushrooms. For dairy-free needs, use unsweetened plant-based milk and a dairy-free cheese alternative. Silicone muffin liners are recommended for easy cleanup. Cooked, crumbled turkey sausage or seasonal produce like asparagus tips or cherry tomatoes can be added for variety.
- Prep Time: 20 minutes
- Cook Time: 18 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 95 calories
- Sugar: 0.2 g
- Sodium: 125 mg
- Fat: 7 g
- Saturated Fat: 3 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 2 g
- Fiber: 0.5 g
- Protein: 7 g
- Cholesterol: 186 mg
Keywords: Rainbow Veggie Bakes, egg muffins, breakfast, meal prep, healthy, gluten-free, quick, easy, protein, vegetables
