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Easy Veggie-Packed Bulk Egg Muffins 5-Day Breakfast Prep Recipe

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These easy veggie-packed bulk egg muffins are a quick, healthy, and delicious breakfast option perfect for meal prep. Packed with sautéed veggies and fluffy eggs, they keep well for up to 5 days.

Ingredients

Scale
  • 12 large eggs (free-range preferred)
  • 1/4 cup (60 ml) whole milk or dairy-free alternative (oat or almond milk)
  • 1 cup diced bell peppers (red and yellow preferred)
  • 1 cup fresh spinach, roughly chopped (can substitute kale or Swiss chard)
  • 1/2 cup cherry tomatoes, halved (optional)
  • 1 small onion, finely diced (yellow or red)
  • 2 cloves garlic, minced
  • 1/2 cup (about 50 g) shredded cheese (sharp cheddar or mozzarella, optional)
  • 1 tablespoon olive oil (extra virgin preferred)
  • Salt and pepper to taste
  • 1/2 teaspoon smoked paprika
  • 1 tablespoon fresh herbs (chopped parsley or chives, optional)

Instructions

  1. Preheat your oven to 350°F (175°C). Lightly grease your muffin tin or line it with silicone cups to prevent sticking.
  2. Heat 1 tablespoon olive oil in a skillet over medium heat. Add diced onion and garlic and cook until translucent and fragrant, about 3 minutes.
  3. Add diced bell peppers and cook for another 4-5 minutes until softened but still vibrant.
  4. Add chopped spinach and cook until just wilted, about 1-2 minutes. Remove from heat and let cool slightly.
  5. In a large bowl, whisk together 12 eggs and 1/4 cup milk until uniform and slightly frothy. Season with smoked paprika, salt, and pepper to taste.
  6. Add the sautéed veggies and halved cherry tomatoes to the egg mixture. Stir in shredded cheese and chopped herbs if using, ensuring even distribution.
  7. Pour the mixture into the prepared muffin cups, filling each about 3/4 full. You should get 12 muffins.
  8. Bake in the preheated oven for 20-22 minutes until muffins are set and lightly golden on top. A toothpick inserted should come out clean.
  9. Let muffins cool in the pan for 5 minutes before transferring to a wire rack to cool completely.
  10. Store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.

Notes

Sautéing the veggies beforehand prevents soggy muffins by removing excess moisture. Use smoked paprika and fresh herbs for added flavor. Muffins can be frozen for up to 3 months; reheat in microwave for 30-45 seconds. If muffins puff up then sink, try lowering oven temperature by 10°F. For dairy-free, omit cheese or use dairy-free alternatives. For low-carb, skip milk or use heavy cream and add cooked bacon or sausage.

Nutrition

Keywords: egg muffins, breakfast prep, veggie-packed, healthy breakfast, meal prep, easy breakfast, gluten-free, low-carb

Find it online: https://gleefulfork.com/easy-veggie-packed-bulk-egg-muffins-5-day-breakfast-prep-recipe/