These Easy Egg Muffins are a fantastic way to ensure your kids get a nutritious start to their day. Packed with protein from the eggs and cheese, plus a healthy dose of vegetables, they are both delicious and wholesome. Perfect for busy mornings, these muffins can be made ahead of time and enjoyed throughout the week. The versatility of this recipe allows you to customize the muffins with your kids’ favorite vegetables and add-ins. Whether for breakfast or a lunchbox treat, these vegetable omelette muffins are sure to be a hit. Enjoy the convenience and health benefits of this delightful dish!
Preparation Time
- Preparation Time: 15 minutes
- Cooking Time: 25 minutes
- Total Time: 40 minutes
Ingredients
- 6 medium-sized eggs
- 4 tbsp milk or cream (60 ml)
- Salt and pepper to taste
- 2 tbsp chopped chicken sausage (30g)
- 1.5 cups mixed veggies (any type of vegetable that you like) (225g)
- 1/2 cup cheese, shredded (60g)
- 1 tbsp butter (14g)
- 1/2 tsp black pepper
- 1/2 tsp salt
Directions
- Preheat Oven:
Preheat your oven to 375°F (190°C) and grease a muffin tin with butter or non-stick spray. - Prepare Egg Mixture:
In a large bowl, whisk together the eggs, milk or cream, salt, and pepper until well combined. - Cook Sausage and Veggies:
In a pan, melt the butter over medium heat and add the chopped chicken sausage and mixed veggies. Sauté until the vegetables are tender. - Fill Muffin Cups:
Divide the cooked sausage and vegetable mixture evenly among the muffin tin cups. - Add Egg Mixture:
Pour the egg mixture over the sausage and veggies, filling each cup about 3/4 full. - Add Cheese:
Sprinkle cheese on top of each muffin cup. - Bake:
Bake in the preheated oven for 20-25 minutes, or until the egg muffins are set and lightly golden on top. - Cool and Serve:
Remove from the oven and let cool slightly before removing the muffins from the tin.
Serving Suggestions
- Serve warm with a side of fresh fruit or toast.
- Pair with a green smoothie for a more balanced breakfast.
- Add a dollop of Greek yogurt or avocado slices on top for extra creaminess.
Cooking Tips
- For best results, use a silicone muffin tin or good-quality non-stick muffin liners to prevent sticking.
- You can substitute chicken sausage with turkey sausage, bacon, or ham for a different flavor.
- Feel free to add herbs like parsley, chives, or basil to the egg mixture for added freshness.
Nutritional Benefits
- Eggs: High in protein, vitamins, and essential amino acids.
- Vegetables: Provide fiber, vitamins, and minerals essential for overall health.
- Cheese: Adds calcium and protein for strong bones and muscles.
Dietary Information
- Low Carb
- Gluten-Free (if using gluten-free sausage)
- Keto-Friendly
Nutritional Facts (Per Muffin)
- Calories: 150 kcal
- Protein: 10 grams
- Carbohydrates: 3 grams
- Sugars: 1 gram
- Fat: 11 grams
- Saturated Fat: 5 grams
- Fiber: 1 gram
- Sodium: 300 mg
Storage Tips
- Store any leftover egg muffins in an airtight container in the refrigerator for up to 4 days.
- To freeze, place muffins in a single layer in a zip-top bag or airtight container and freeze for up to 3 months.
- Reheat in the microwave or oven until warmed through before serving.
Why You’ll Love This Recipe
These Easy Egg Muffins are simple to prepare, packed with protein, vegetables, and cheesy goodness, and ensure a healthy start to the day. Perfect for busy mornings, they can be made in advance and stored for a quick, grab-and-go meal. They are versatile and customizable, making them a perfect choice for fussy eaters or to suit different dietary needs. Enjoy the peace of mind that comes with serving a wholesome breakfast that is both tasty and beneficial for your family.
Conclusion
These Easy Egg Muffins are a delightful and nutritious breakfast option that kids will love. They are easy to make and can be adapted with your choice of vegetables and protein. Not only are these muffins versatile, but they also provide a well-rounded meal that supports your child’s nutritional needs. Enjoy the convenience of having a healthy breakfast that’s quick to prepare and perfect for those busy mornings!
Frequently Asked Questions
- Can I use only egg whites instead of whole eggs?
Yes, you can use egg whites if you want a lower-calorie option. Use about 2 egg whites for every whole egg in the recipe. - Can I make these muffins dairy-free?
Absolutely! Use dairy-free milk alternatives like almond milk and skip the cheese or use a plant-based cheese substitute. - What vegetables work best in these muffins?
Bell peppers, spinach, mushrooms, onions, tomatoes, and zucchini work great. Feel free to mix and match based on your preferences. - How do I prevent the muffins from sticking to the pan?
Grease the muffin tin well with butter or use silicone or non-stick muffin liners for easy removal. - Can I add more protein to the muffins?
Yes, you can add cooked bacon, ham, or extra cheese for more protein. - How do I reheat these muffins?
You can reheat them in the microwave for about 30-40 seconds or in a preheated oven at 350°F (175°C) for 5-7 minutes. - Are these muffins suitable for meal prep?
Yes, these muffins are perfect for meal prep. Make a batch ahead and store them in the fridge or freezer for quick, ready-to-eat meals. - Can I make these muffins vegetarian?
Absolutely! Simply skip the sausage or use a vegetarian alternative like tofu or chickpeas. - Can I make these muffins in an air fryer?
Yes, you can cook them in an air fryer at 350°F (175°C) for about 10-12 minutes, checking for doneness. - How do I know when the muffins are done?
The muffins are done when they are set in the center and lightly golden on top. A toothpick inserted in the middle should come out clean.