These fluffy, protein-packed egg muffins are loaded with spinach, colourful bell peppers, mushrooms, and cheese. They’re perfect for meal prep, grab-and-go breakfasts, or healthy snacks.

Prep Time: 15 minutes
Cook Time: 20–25 minutes
Total Time: 35–40 minutes
Servings: 12 egg muffins

---

Ingredients

• 8 large eggs
• ½ cup (120 ml) milk (or unsweetened almond milk)
• 1 cup (100 g) shredded cheddar or mozzarella cheese
• 1 cup fresh spinach, chopped
• ½ cup mushrooms, thinly sliced
• ½ cup red bell pepper, diced
• ½ cup yellow bell pepper, diced
• ¼ cup onion, finely diced
• 1 tablespoon olive oil
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon dried oregano
• Salt and freshly ground black pepper, to taste
• Cooking spray or butter for greasing the muffin pan

---

Equipment

• 12-cup muffin tin
• Large mixing bowl
• Whisk
• Measuring cups and spoons
• Skillet (optional)

---

Instructions

1. Preheat the Oven

• Preheat the oven to 375°F (190°C).
• Grease a 12-cup muffin tin well with cooking spray or butter.

2. Prepare the Vegetables

• Heat olive oil in a skillet over medium heat.
• Sauté the onion and mushrooms for 3–4 minutes until softened.
• Add the spinach and cook for 1 minute, just until wilted.
• Remove from the heat and let cool slightly.

3. Make the Egg Mixture

In a large bowl, whisk together:

• Eggs
• Milk
• Garlic powder
• Onion powder
• Oregano
• Salt
• Black pepper

Stir in the shredded cheese.

4. Fill the Muffin Cups

• Divide the cooked spinach mixture evenly among the muffin cups.
• Add the diced red and yellow peppers.
• Pour the egg mixture into each cup, filling them about ¾ full.

5. Bake

Bake for 20–25 minutes, or until:

• The eggs are fully set.
• The tops are lightly golden.
• A toothpick inserted into the centre comes out clean.

6. Cool & Serve

• Let the egg muffins cool in the pan for 5 minutes.
• Carefully remove and serve warm.

---

Serving Suggestions

Enjoy with:

• Fresh fruit
• Avocado slices
• Greek yogurt
• Whole-grain toast
• A green salad
• Turkey bacon or chicken sausage

---

Storage

Refrigerator: Store in an airtight container for up to 4 days.

Freezer: Freeze individually wrapped muffins for up to 2 months.

---

Reheating

• Microwave: 30–45 seconds.
• Air Fryer: 320°F (160°C) for 3–4 minutes.
• Oven: 350°F (175°C) for 8–10 minutes.

---

Tips for Success

• Grease the muffin tin generously to prevent sticking.
• Don’t overfill the cups, as the eggs will puff up while baking.
• Allow the muffins to cool slightly—they’ll shrink a bit as they cool, which is normal.
• Squeeze excess moisture from the spinach if using frozen spinach.

---

Variations

• Add cooked bacon, turkey sausage, or diced ham.
• Use feta, Swiss, or pepper jack cheese instead of cheddar.
• Add broccoli, zucchini, or chopped asparagus.
• Stir in fresh herbs like parsley, basil, or chives.
• Add a pinch of red pepper flakes for a little heat.

---

Nutrition (Approximate per muffin)

• Calories: 105
• Protein: 8 g
• Carbohydrates: 2 g
• Fat: 7 g
• Saturated Fat: 3 g
• Fibre: 0.5 g
• Sugar: 1 g
• Sodium: 170 mg

---

Nut Information

Naturally Nut-Free Version

When made with regular dairy milk, this recipe is nut-free.

Contains

• ✔ Eggs
• ✔ Milk (milk and cheese)

Does NOT Contain

• Peanuts
• Tree nuts (unless using almond milk)
• Wheat
• Soy (depending on the cheese brand)
• Fish
• Shellfish
• Sesame

Cross-Contamination Note:
If serving someone with a severe nut allergy, check the labels on the cheese, milk, and seasonings to ensure they are processed in a nut-free facility.

---

Frequently Asked Questions

Can I use frozen spinach?

Yes. Thaw it completely and squeeze out as much moisture as possible before adding it to the egg mixture.

Why did my egg muffins collapse?

Egg muffins naturally puff up in the oven and settle slightly as they cool. This is completely normal.

Can I make these dairy-free?

Yes. Use a dairy-free milk and your favourite dairy-free shredded cheese.

Can I prepare them ahead of time?

Absolutely. They’re excellent for meal prep and reheat well throughout the week.

Can I add meat?

Yes. Cooked bacon, diced ham, turkey sausage, shredded chicken, or cooked ground turkey are all delicious additions.

How do I keep the muffins from sticking?

Grease the muffin tin very well or use silicone muffin liners for easy removal.

Are these low-carb?

Yes. Each muffin contains approximately 2 g of carbohydrates, making them suitable for many low-carb eating plans.