Very Veggie Scrambled Egg Muffins
Weekday breakfasts just got a whole lot easier with these veggie-loaded, protein-packed scrambled egg muffins. The perfect grab-and-go breakfast for busy mornings.
These scrambled egg muffins are the perfect grab-and-go breakfast for hectic mornings. They’re protein-packed and filled with sautéed mushrooms, red bell peppers, and onions. The recipe comes together quickly and consists of simple ingredients you likely have on hand. Let me show you how easy they are to make.
Eggs and milk
You’ll need four large eggs for this recipe. Budget friendly, versatile, and nutrient packed are three great reasons to love eggs. Whole eggs are an excellent source of high-quality protein, and they contain an impressive array of nutrients including vitamin B12, biotin (vitamin B7), riboflavin (vitamin B2), iodine, and selenium. Unique to the yolk is vitamin D, an essential nutrient needed for strong bones and a healthy immune system. Egg yolks also provide an excellent source of choline; a nutrient that plays a critical role in fetal and infant brain development. Lutein and zeaxanthin, also found in the yolk, support eye health and may help prevent cataracts and macular degeneration.
To the nutrient-rich eggs, you’ll whisk in a small amount of reduced-fat milk. While a lot of egg muffin recipes like this one call for half-and-half or cream, I found 1% milk worked just fine. You could also use a plant-based milk alternative like soy milk or almond milk if you prefer.
Sautéed mushrooms, red bell peppers, and onions
While I really like this vegetable trio in these egg muffins, use whatever veggies you have on hand – asparagus, broccoli, leeks, spinach, or snap peas are a few that come to mind. No matter the vegetable combination you use, it’s important to sauté them before they’re added to the recipe. Sautéing the vegetables in a little oil helps to remove excess moisture and keeps the egg muffins from becoming too soggy.
Sharp cheddar cheese and grated parmesan
For superior “meltability,” buy a small block of cheddar cheese and grate it yourself instead of purchasing bagged, shredded cheese. Pre-shredded cheese is often tossed in potato starch to keep the shreds from sticking together. This added starch can have a drying effect on the cheese that yields a somewhat grainy, dry texture when melted. I also like using sharp or extra sharp cheddar. Sharp cheese is aged longer, resulting in a bolder, more intense flavor. This flavor boost allows you to use less cheese in these scrambled egg muffins which means calories, saturated fat, and sodium are reduced. To amp up the flavor and savoriness of these egg muffins, add a little sprinkle of parmesan cheese to the tops of the muffins before they go into the oven.
Simple seasonings
All you need to season these egg muffins is salt, black pepper, and a little cayenne hot sauce. I like Frank’s RedHot Original Cayenne Pepper Sauce but use whatever brand you prefer. I also add fresh minced chives as a garnish just before serving. The chives provide a pop of color along with a fresh, subtle onion flavor.
Assembling these scrambled egg muffins couldn’t be easier. Start by adding the sautéed vegetables to the bottom of a six-count muffin pan that has been generously coated with cooking spray to prevent them from sticking.
Top the vegetables with shredded cheddar cheese.
Whisk the eggs, milk, and hot sauce in a large bowl and pour the mixture evenly into the muffin cups. Top each one with parmesan cheese and bake in a preheated oven. You’ll notice that the egg muffins will rise above the pan as they bake but will flatten as they cool.
Refrigerate leftover muffins in an airtight container for up to four days. They can be reheated in the oven (20 minutes at 350 degrees F) or microwave (about one minute on high). These egg muffins are also perfect for freezing. Just arrange the cooled muffins in a single layer (making sure they’re not touching each other) on a baking sheet lined with parchment paper, cover with plastic wrap, and freeze until firm. Transfer frozen muffins to a zip-top freezer bag and store in the freezer for up to three months. For faster reheating, let them thaw overnight in the fridge.
To your health,
Darlene
Follow Recipes Made Healthy on Instagram
VERY VEGGIE SCRAMBLED EGG MUFFINS
Yield: 6 servings
Serving Size: 1 muffin
Prep: 15 minutes
Ready: 45 minutes
INGREDIENTS
1 tablespoon neutral oil (such as canola or avocado oil)
1 cup sliced mushrooms
3/4 cup diced red bell pepper
1/2 cup diced onion
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
Vegetable oil cooking spray
1/2 cup (1 1/2 ounces) shredded sharp cheddar cheese
4 large eggs
1/4 cup 1% milk
2 teaspoons cayenne pepper sauce (such as Frank’s RedHot Cayenne Pepper Sauce)
2 tablespoons freshly grated parmesan cheese
1 to 2 tablespoons fresh minced chives (optional garnish)
DIRECTIONS
Preheat oven to 350 degrees F. In a large skillet, heat oil over medium-low heat. Add mushrooms, red pepper, and onion and sauté until vegetables have softened and released their moisture, about 4 to 7 minutes. Remove skillet from heat, add salt and pepper, and stir to combine.
Generously coat a six-count muffin pan with cooking spray. Add sautéed vegetables to bottom of prepared muffin pan, evenly dividing between the six muffin cups. Top sautéed vegetables with shredded cheese, evenly dividing between the six muffin cups.
In a large bowl, whisk together eggs, milk, and hot sauce. Gently pour egg mixture into each muffin cup. Top each egg muffin with 1 teaspoon parmesan cheese. Place muffin pan in preheated oven and bake for 18 to 22 minutes or until a knife inserted in the center comes out clean.
Allow scrambled egg muffins to cool in pan for 10 minutes before removing. To serve, garnish with fresh chives.
Nutrition Information per Serving
121 Calories, 8 g Total fat, 2 g Saturated fat, 0 g Trans fat, 125 mg Cholesterol, 258 mg Sodium, 4 g Total carbohydrate, 1 g Dietary fiber, 2 g Total sugars, 0 g Added sugars, 7 g Protein, 6 mcg (30%) Vitamin D, 99 mg (8%) Calcium, 0 mg (0%) Iron, 129 mg (2%) Potassium
© 2024 RECIPES MADE HEALTHY BY DARLENE ZIMMERMAN, MS, RD LLC
Just made these. Great recipe and can be adjusted to whatever you have on hand. Darlene’s got wonderful ideas and the presentation of the food is outstanding. Keep them coming!