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These healthy egg muffin cups are loaded with vegetables and are super easy to make. Great for you or the kids you can make them ahead and have them as a healthy breakfast or a snack.

These muffin cups are high in protein, vegetarian, dairy-free, and gluten-free. They‘re flavourful and savoury yet have a hint of natural sweetness!


olive oil
red bell pepper
green bell pepper
white onion
baby spinach
salt and black pepper
large eggs
egg whites


To begin, we‘ll chop all of our vegetables and peel the garlic clove. Make sure you chop the veggies quite thoroughly so that they cook through easily.

Get the skillet and preheat the oven to 350F or 180C. Heat up the skillet and add the olive oil

Then, we‘re going to add in chopped red bell pepper, green bell pepper, and white onion. We‘re going to let these veggies cook for around 7 minutes or so.

Make sure you‘re stirring them. If the veggies, especially the onion, are starting to burn, lower the heat.

Once peppers are tender, we‘re going to add in chopped spinach, broccoli, and give it a stir. Cook for another 2 minutes. Press in the garlic clove and cook for another 30 seconds while stirring. We want the veggies to absorb the flavors of garlic.

Now, get a bowl and crack in the eggs. Then, crack in the egg whites. We want to have a little bit more of the egg whites because they will keep the muffins together. It‘s the ‘‘sticky‘‘ part of the egg.

Whisk the eggs until one consistent texture. Now, stir in the vegetables.

Get a standard muffin pan and spray it with oil. I‘m using olive oil.

Pour the mixture we‘ve just made into the muffin pan. I would fill them up to the very top as the muffins won‘t rise up that much.

Bake these in the oven for 15-20 minutes until the muffins are firm to the touch.You can keep them in the fridge for 4 to 5 days.

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