High-Protein Veggie Egg Muffin Cups

by Rasmus Hoegh-20 July 2026Easy

Servings2

Baked egg muffin cups packed with sautéed low-carb veggies and cheese for a high-protein, seed-oil-free breakfast that reheats well for busy mornings.

Method

0
Preheat the oven to 190 C. Lightly grease 6 cups of a muffin tin with a small amount of butter.
1
In a small pan over medium heat, melt the butter. Add the red onion and red bell pepper and sauté for 3 to 4 minutes until softened.
2
Add the chopped spinach to the pan and cook for 1 to 2 minutes until just wilted. Remove from heat and let cool slightly.
3
In a mixing bowl, whisk the eggs with the whole milk, salt, black pepper, and garlic powder until well combined.
4
Stir the sautéed vegetables, grated cheddar, crumbled feta, and chopped parsley into the egg mixture.
5
Divide the mixture evenly among the 6 prepared muffin cups, filling each about three-quarters full.
6
Bake for 14 to 18 minutes until the egg muffins are set in the center and lightly golden on top.
7
Let the muffins cool in the tin for 5 minutes, then run a knife around the edges and gently lift them out. Serve warm. Store leftovers in the refrigerator and reheat gently as needed.