Savory Veggie and Egg Muffins
Individual protein-packed muffins packed with bell peppers, spinach, and eggs, perfect for meal prep. This American-inspired recipe (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.
Ingredients
- 6 large eggs
- 1/2 cup, finely diced bell peppers
- 1 cup, fresh, chopped spinach
- 1/4 cup, finely diced onion
- 1 tbsp avocado oil
- 1/4 tsp salt
- 1/8 tsp black pepper
The bakeware we’d bake this in → Best Bakeware Sets in 2026: Top Picks + Buying Guide
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Equipment for this recipe
Tools this recipe's steps call for, with a link to each on Amazon.
Instructions
- 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).
- 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.
- 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.
