Whole30 Breakfast Egg Muffins with Spinach and Bell Peppers

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Protein-packed egg muffins loaded with fresh spinach and colorful bell peppers, ideal for a grab-and-go Whole30 breakfast. This American-inspired recipe (whole30, gluten-free), ready in about 30 minutes, combines large eggs, spinach, red bell pepper 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 120 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.

Prep: 10 min Cook: 20 min Serves 6 American cuisine 120 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 350°F and grease a 12-cup muffin tin with 1 tbsp coconut oil.
  2. Step 2: In a skillet over medium heat, sauté 1/4 cup finely chopped onion, 1/2 cup diced red bell pepper, and 1/2 cup diced yellow bell pepper for 4-5 minutes until softened. Add 1 cup chopped spinach in the last minute until wilted, then remove from heat.
  3. Step 3: In a large bowl, whisk 8 large eggs with 1/2 tsp sea salt and 1/4 tsp black pepper until combined.
  4. Step 4: Divide the sautéed vegetables evenly among the muffin cups, then pour the egg mixture over, filling each about 3/4 full.
  5. Step 5: Bake for 18-20 minutes until the egg muffins are set and lightly golden on top.
  6. Step 6: Remove from oven and sprinkle 2 tbsp fresh chopped parsley over the muffins for a fresh finish. Let cool slightly before removing from the tin.

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