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

Scale

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