Veggie Egg Muffins Protein Bites (Printable Version)

Fluffy egg bites filled with fresh veggies and cheese for a quick protein boost.

# What You'll Need:

→ Vegetables

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

→ 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 and black pepper, to taste

→ Herbs & Seasonings

09 - 1/2 teaspoon garlic powder
10 - 1/2 teaspoon dried oregano or Italian seasoning

# How To Make It:

01 - Preheat oven to 350°F. Grease a 12-cup muffin tin or line with silicone muffin cups.
02 - In a large bowl, whisk together eggs, milk, salt, pepper, garlic powder, and oregano until well blended.
03 - Stir in chopped spinach, bell pepper, cherry tomatoes, red onion, and half of the shredded cheese gently to combine.
04 - Divide the mixture evenly among muffin cups, filling each approximately three-quarters full.
05 - Sprinkle remaining shredded cheese on top of each muffin if using.
06 - Bake for 18 to 22 minutes until muffins are set and lightly golden.
07 - Allow muffins to cool for a few minutes before removing from tin. Serve warm or cool completely for storage.

# Expert Advice:

01 -
  • They're genuinely foolproof—even if you overbake them slightly, they stay moist and delicious.
  • One batch feeds you for days, which means fewer decisions in the morning when your brain isn't awake yet.
  • They taste nothing like diet food, despite being loaded with vegetables and protein.
02 -
  • Don't skip the cooling step—trying to remove them too hot will tear them apart and frustrate you.
  • The vegetables release moisture as they cook, which is why the eggs set the way they do; add extra-wet vegetables like zucchini sparingly or squeeze them dry first.
03 -
  • If your eggs look a little watery when you first pour the mixture into the cups, let it sit for 30 seconds—the milk needs time to fully incorporate.
  • A muffin tin that's been heated in the oven before you fill it ensures the eggs set quickly and evenly from the bottom up, which prevents a soggy center.
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