Savory Veggie and Egg Muffins

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Individual protein-packed muffins packed with bell peppers, spinach, and eggs, perfect for meal prep. This american-inspired breakfast (high-protein) ready in about 42 minutes combines eggs, bell peppers, spinach into a breakfast that fuels the morning without the midday crash — make-ahead-friendly and balanced enough to anchor the first meal of the day. Each serving lands at about 110 calories and feeds 6, so it sits comfortably in a weekly breakfast rotation alongside fruit, yogurt, or coffee. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

★ 3.8 (14 ratings) Prep: 20 min Cook: 22 min Serves 6 American cuisine 110 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 375°F and grease a standard muffin tin. Heat 1 tbsp avocado oil in a small skillet over medium heat, then sauté 1/4 cup onion (finely diced) until translucent (about 3 minutes).
  2. Step 2: Whisk 6 large eggs in a bowl with 1/4 tsp salt and 1/8 tsp black pepper. Stir in 1/2 cup bell peppers (finely diced), 1 cup spinach (fresh, chopped), and the cooked onion.
  3. Step 3: Divide the mixture evenly into 6 muffin cups. Bake for 20-22 minutes until set and golden around the edges, then cool for 10 minutes before removing.

Frequently asked questions

How long does Savory Veggie and Egg Muffins take to make?

Total time is about 42 minutes (20 min prep + 22 min cook). Most home cooks find this fits comfortably into a busy morning; prep components the night before to save active time.

How do I store leftover Savory Veggie and Egg Muffins?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat in the microwave or oven; egg- or grain-based items may need a splash of milk or water to refresh texture. Cold-served items (overnight oats, smoothies) keep 2–3 days in the fridge.

Can I substitute ingredients in Savory Veggie and Egg Muffins?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Savory Veggie and Egg Muffins for a different number of people?

The recipe is written for 6 servings. Multiply each ingredient by (your serving target / 6). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Savory Veggie and Egg Muffins high-protein?

Yes — this recipe is tagged high-protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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