Veggie-Packed, High Protein Egg Muffins
Lauren Mardeusz, RD Salt and Honey Nutrition
Mornings can be hectic, especially when you’re juggling the demands of a busy family. Between packing lunches, getting everyone dressed, and making sure no one forgets their homework, breakfast can often be an afterthought. That’s why having a go-to option like high protein veggie egg muffins is a game changer. These egg bites are not only easy to prepare but also packed with nutrition, making them an ideal breakfast for both kids and parents. Plus, they’re versatile, so you can customize them with your family’s favorite vegetables.
One of the biggest advantages of these healthy egg bites is their protein content. Protein is essential for growth and repair in our bodies, and starting the day with a high-protein meal can help keep energy levels steady throughout the morning. Each muffin is loaded with protein from the eggs, which serve as the base of this nutritious breakfast. But it’s not just about the eggs; the vegetables you add bring in an extra boost of nutrients. Whether it’s bell peppers, spinach, or even a handful of shredded carrots, these veggies add flavor, texture, and color to your egg muffins, making them more appealing to little ones.
Another reason to love these egg muffins is their convenience. In the hustle of a busy morning, having breakfast ready to go is a lifesaver. You can make a batch of these veggie-packed egg bites on the weekend and store them in the fridge or freezer for the week ahead. When you’re ready to eat, just pop them in the microwave or oven to warm them up. They’re perfect for those mornings when you need something quick but still want to feed your family a nutritious meal.
For moms on the go, high protein egg muffins also double as a great snack. They’re portable, so you can take them with you when running errands or heading to work. And because they’re packed with protein and vegetables, they’re filling enough to keep you satisfied between meals. Plus, they’re an easy way to sneak more veggies into your family’s diet. Kids might not always reach for a salad, but put those same vegetables into an egg muffin, and they’re likely to gobble them up.
But it’s not just about the convenience and nutrition; these egg bites are also incredibly versatile. You can switch up the ingredients based on what you have in your fridge. Got some leftover broccoli from last night’s dinner? Chop it up and add it to your egg muffins. Have some cherry tomatoes that are starting to get soft? They make a great addition too. The possibilities are endless, and you can tailor the recipe to suit your family’s tastes and dietary needs. You can even experiment with different cheeses or add a sprinkle of herbs for extra flavor.
Finally, making these healthy egg bites can be a fun family activity. Let your kids pick out their favorite vegetables and help you prepare them. It’s a great way to get them involved in the kitchen and teach them about healthy eating habits. Plus, when they’ve had a hand in making the food, they’re often more excited to eat it.
Incorporating high protein veggie egg muffins into your family’s routine can make mornings smoother and healthier. They’re a simple, nutritious, and delicious way to start the day, ensuring everyone is fueled and ready for whatever lies ahead. So next time you’re planning your weekly meals, consider adding these egg bites to the menu—they might just become a new family favorite!
Veggie-Packed, High Protein Egg Muffins
Equipment
- Muffin tin (12-cup)
- Non-stick cooking spray or muffin liners
- Mixing bowl
- Whisk or fork
- Food processor
- Skillet
- Spatula
- Measuring cups and spoons
- Oven
Ingredients
- 8 large eggs
- 1/2 cup cottage cheese
- 1/2 cup shredded cheddar cheese or cheese of choice
- 1 cup finely chopped mixed vegetables e.g., bell peppers, spinach, broccoli, zucchini, onions, mushrooms
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp garlic powder optional
- 1/4 tsp onion powder optional
- 1 tsp olive oil or cooking oil of choice
Instructions
- Preheat the Oven: Preheat your oven to 350°F (175°C). Lightly grease a 12-cup muffin tin with non-stick cooking spray or line with muffin liners.
- Prepare the Vegetables: Wash and chop your vegetables of choice. Use a food processor to finely chop the vegetables, ensuring even distribution in the egg mixture.
- Cook the Vegetables: Heat a teaspoon of olive oil in a skillet over medium heat. Add the chopped vegetables to the skillet and sauté for 5-7 minutes, until they soften and the moisture evaporates. Remove the skillet from the heat and let the vegetables cool for a few minutes.
- Mix the Eggs and Cheeses: In a large mixing bowl, whisk together the eggs and cottage cheese until well combined. Stir in the shredded cheese.
- Add the Vegetables and Seasonings: Once the sautéed vegetables have cooled slightly, add them to the egg mixture. Sprinkle in the salt, black pepper, garlic powder, and onion powder. Mix until all ingredients are evenly distributed.
- Fill the Muffin Tin: Pour the egg and vegetable mixture into the prepared muffin tin, filling each cup about three-quarters full. The mixture should make about 12 muffins.
- Bake the Muffins: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the muffins are set and lightly golden on top. You can check for doneness by inserting a toothpick into the center of a muffin; it should come out clean.
- Cool and Serve: Let the muffins cool in the tin for a few minutes before removing them. Serve warm or store in an airtight container in the fridge for up to 5 days. These muffins can also be frozen for up to 3 months.
Notes
Servings: 12 muffins
Calories: 90 kcal
Protein: 7g
Carbohydrates: 3g
Fat: 6g
Note: Nutritional values are approximate and may vary based on the exact vegetables and cheese used. These high-protein egg muffins are perfect for customizing with your favorite vegetables, providing a nutritious and versatile breakfast option for your family.
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