Grab-and-Go Veggie Egg Muffins with Spinach and Peppers

Why You’ll Love This Recipe

• Fast, protein-packed breakfast you can make once and eat all week.
• Loaded with colorful veggies and just enough cheese for great flavor.
• Freezer-friendly and easy to reheat without getting rubbery.
• Perfect with fruit on the side for a balanced, grab-and-go meal.

Grocery List

• Produce: baby spinach, bell pepper, yellow onion, mushrooms (cremini or white button)
• Dairy: eggs, milk, shredded cheddar or mozzarella
• Pantry: olive oil, dried Italian seasoning, garlic powder, kosher salt, black pepper, nonstick spray (or extra oil)

Full Ingredients

For the veggie filling

• 1 tbsp (15 ml) olive oil
• 1/2 cup (75 g) diced yellow onion (about 1/2 medium onion)
• 1/2 cup (75 g) diced bell pepper (about 1/2 medium pepper; red, yellow, or orange are especially sweet)
• 1 cup (90 g) mushrooms, chopped (cremini or white button)
• 1 cup (30 g) baby spinach, packed and finely chopped

For the egg base

• 8 large eggs
• 1/4 cup (60 ml) milk (any kind; dairy or unsweetened plain non-dairy)
• 1/2 tsp dried Italian seasoning
• 1/4 tsp garlic powder
• 3/4 tsp kosher salt
• 1/4 tsp black pepper

To finish

• 1/2 cup (50 g) shredded cheddar or mozzarella
• Nonstick spray (or a thin coating of oil) for the muffin tin

Step-by-Step Instructions

Step 1: Preheat the oven and prep the pan

Preheat your oven to 375°F (190°C). Generously coat a standard 12-cup muffin tin with nonstick spray, making sure to cover the bottoms and the side walls well. This helps prevent sticking, especially with the cheese.

Step 2: Sauté the vegetables to remove excess moisture

Heat 1 tbsp (15 ml) olive oil in a medium skillet over medium heat. Add the diced onion, diced bell pepper, and chopped mushrooms. Cook for 5–6 minutes, stirring occasionally, until the onion softens and the mushrooms release their liquid and begin to look more dry than wet.

Add the chopped spinach and cook for 30–60 seconds, just until wilted. Remove from the heat and let the mixture cool for about 3 minutes. (Cooling briefly helps prevent the eggs from starting to set when they hit the hot vegetables.)

Step 3: Whisk the egg mixture

In a large mixing bowl (or a large measuring pitcher for easy pouring), whisk together 8 eggs and 1/4 cup (60 ml) milk until smooth and well combined.

Whisk in the Italian seasoning, garlic powder, kosher salt, and black pepper.

Step 4: Fill the muffin cups evenly

Spoon the sautéed vegetables evenly into the 12 muffin cups (a heaping tablespoon per cup is about right). Sprinkle a little shredded cheese into each cup, dividing 1/2 cup (50 g) evenly.

Step 5: Add the eggs

Pour (or ladle) the egg mixture into each muffin cup until about 3/4 full. You want enough room for a small rise as they bake.

If any veggie bits are poking way up above the liquid, gently press them down with a spoon so each muffin bakes up neatly.

Step 6: Bake until set

Bake at 375°F (190°C) for 16–20 minutes, or until the centers are set and no longer look wet. If you have an instant-read thermometer, the centers should reach 160°F (71°C).

Tip: Start checking at 16 minutes. Overbaking is the main reason egg muffins turn dry.

Step 7: Cool briefly, then remove and serve

Let the egg muffins cool in the pan for 5 minutes (this helps them firm up and release more easily). Run a thin knife or small offset spatula around the edges, then lift them out.

Serve warm with fresh fruit on the side (berries, orange slices, or grapes are great). For extra staying power, add a piece of toast or a small handful of nuts.

Pro Tips

• Cook off moisture for the best texture: Sautéing the mushrooms and spinach prevents watery egg muffins.
• Grease the pan thoroughly: Cheese can stick; a generous coating helps the muffins release cleanly.
• Use a pitcher for easy filling: Whisk the eggs in a large measuring cup or pitcher so you can pour evenly into each cup.
• Don’t overbake: Pull them as soon as the centers are set (or at 160°F/71°C) to keep them tender.
• Cool before storing: Let them cool completely to reduce condensation (which can make them soggy).

Variations

• Mediterranean style: Swap cheddar for feta, add 2 tbsp chopped sun-dried tomatoes, and use oregano instead of Italian seasoning.
• Spicy southwest: Use pepper jack, add 1/4 tsp smoked paprika, and stir in 2 tbsp chopped pickled jalapeños.
• Extra hearty: Add 1/2 cup (75 g) cooked diced potatoes or cooked quinoa (reduce veggies slightly so the cups don’t overflow).

Storage & Make-Ahead

Cool egg muffins completely, then store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave at 50–70% power for 30–60 seconds (lower power helps keep them tender). For freezing, wrap each muffin tightly in plastic wrap, then place in a freezer bag; freeze for up to 2 months. Thaw overnight in the fridge, or microwave from frozen in 30-second bursts until hot throughout.

Nutrition (per serving)

Approximate, per serving (2 egg muffins): 210 calories; 15 g protein; 14 g fat; 6 g carbohydrates; 2 g fiber; 3 g sugar; 520 mg sodium.