Veggie Egg Muffins Protein Bites (Print)

Savory egg bites loaded with fresh vegetables, ideal for a quick protein-rich meal or snack.

# Components:

→ 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 and black pepper, to taste

→ Herbs & Seasonings

09 - 1/2 teaspoon garlic powder
10 - 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 bowl, whisk eggs, milk, salt, black pepper, garlic powder, and oregano until smooth.
03 - Fold in chopped spinach, diced bell pepper, quartered cherry tomatoes, red onion, and half of the shredded cheese.
04 - Divide mixture evenly among muffin cups, filling each about three-quarters full.
05 - Sprinkle remaining shredded cheese on top of each cup, if using.
06 - Bake for 18 to 22 minutes, or until muffins are fully set and lightly golden on top.
07 - Allow muffins to cool for a few minutes before removing from tin. Serve warm or refrigerate for later.

# Expert Advice:

01 -
  • You get real protein that actually keeps you full, not just carbs and sugar playing tricks on your stomach.
  • Sunday meal prep becomes genuinely easy—no complicated steps, just mix, pour, bake, and you're set for days.
  • They taste nothing like diet food; they're actually savory and satisfying enough to enjoy, not just tolerate.
02 -
  • Room temperature eggs whisk up fluffier and incorporate air better than cold eggs straight from the fridge—it's a small thing that actually changes the texture completely.
  • Overloading them with vegetables makes them dense and watery; half a cup of each vegetable is the sweet spot where they stay light and actually taste like eggs.
  • Silicone cups beat a greased metal tin by miles because you can literally just push them out from underneath with zero sticking drama.
03 -
  • Make two batches at once if your oven fits them—the prep work only takes minutes longer, and you'll have enough to last nearly two weeks instead of just one.
  • Add fresh herbs like chives or parsley after baking while they're still warm; it's a small move that makes them taste restaurant quality instead of homemade.
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