Veggie Egg Muffins Protein Bites (Print)

Fluffy egg bites packed with spinach, bell pepper, and cheese for a nutritious protein boost.

# What You'll Need:

→ Vegetables

01 - 1 cup baby spinach, chopped
02 - 1/2 cup red bell pepper, diced
03 - 1/2 cup cherry tomatoes, quartered
04 - 1/4 cup red onion, finely diced

→ Eggs & Dairy

05 - 8 large eggs
06 - 1/4 cup milk (dairy or unsweetened plant-based)
07 - 1/2 cup shredded cheddar cheese (optional)
08 - Salt, to taste
09 - Black pepper, to taste

→ Herbs & Seasonings

10 - 1/2 teaspoon garlic powder
11 - 1/2 teaspoon dried oregano or Italian seasoning

# Directions:

01 - Preheat oven to 350°F. Grease a 12-cup muffin tin or line with silicone muffin cups.
02 - In a large mixing bowl, whisk together eggs, milk, salt, black pepper, garlic powder, and oregano until thoroughly combined.
03 - Fold chopped spinach, bell pepper, cherry tomatoes, red onion, and half of the shredded cheese into the egg mixture.
04 - Distribute mixture evenly into prepared muffin cups, filling each approximately three-quarters full.
05 - Sprinkle the remaining shredded cheese atop each filled muffin cup if using cheese.
06 - Bake for 18 to 22 minutes until muffins are fully set and lightly golden on top.
07 - Allow muffins to cool for several minutes before removing from the tin. Serve warm or refrigerate for later consumption.

# Expert Advice:

01 -
  • Made ahead on Sunday and forgotten about until you need them most—true meal prep magic.
  • Every bite tastes indulgent but secretly delivers serious protein and real vegetables.
  • They freeze beautifully, so you're never more than a microwave button away from breakfast.
02 -
  • Overworking the vegetables by chopping them too finely causes them to release moisture and steam the eggs instead of creating pockets of flavor—rough chops are your friend.
  • Opening the oven door early will cause your muffins to collapse; resist the urge and trust the timer.
03 -
  • Mix your egg batter the night before and refrigerate it so morning assembly is literally just pouring and baking.
  • Room temperature eggs whisk into a fluffier mixture than cold ones, so pull them out thirty minutes before you start cooking.
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