For busy women in the US, UK, and Canada, having a healthy grab-and-go breakfast makes life so much easier. These Veggie Egg Muffins are full of protein, low in carbs, and loaded with colourful vegetables. You can bake once and eat all week!
They are perfect for weight loss, energy, and clean eating without spending hours in the kitchen.
⚠️ Note: This recipe is for healthy living guidance. Please ask your doctor before trying it if you have egg allergies or specific health conditions.
🍽️ Ingredients (for 6 muffins):
- 4 eggs
- ¼ cup low-fat milk (or almond milk)
- ¼ cup chopped spinach
- ¼ cup chopped red bell pepper
- ¼ cup chopped onion
- ¼ cup shredded low-fat cheese (optional)
- Salt and pepper (to taste)
- Non-stick spray or muffin liners
👩🍳 How to Make:
- Preheat oven to 180°C (350°F).
- In a bowl, whisk together eggs, milk, salt, and pepper.
- Add chopped veggies and cheese into the egg mix.
- Spray muffin tray with non-stick spray or use liners.
- Pour mixture evenly into 6 muffin cups.
- Bake for 18–20 minutes until firm and golden.
- Let them cool and store in the fridge for 4–5 days.
🧾 Protein Table (Per Muffin)
| Ingredient | Total Amount | Protein (total) | Per Muffin |
|---|---|---|---|
| Eggs (4) | 4 eggs | 24g | 4g |
| Cheese (optional) | ¼ cup | 7g | ~1g |
| Milk + Veggies | Small amounts | 2g | — |
| Total (approx.) | — | 33g (batch) | 5.5g |
🕐 Best Time to Eat:
- Quick breakfast
- Gym pre-workout snack
- Light lunch with salad
- Evening hunger fix
💡 Tips:
- Add turkey or chicken pieces for more protein
- Use silicone muffin tray for easy release
- Freeze extras — reheat in 20 seconds
🧠 Why Women Love It:
- Meal prep friendly
- Portable, no mess
- Low in carbs, high in protein
- Great for fat loss and clean eating
🗣️ Real Review:
“I make a batch every Sunday. My whole week starts healthy and I save so much time!” – Charlotte, 35 (UK)
⭐ Recipe Rating:
| Taste | Easy to Prep | Protein Level | Reheat Friendly |
|---|---|---|---|
| ⭐⭐⭐⭐☆ (4.9/5) | ✅ Yes | 💪 5.5g per muffin | 🔁 Yes |
⚠️ Final Disclaimer:
This article is only for educational and healthy meal prep ideas. Please check with a doctor or nutritionist before trying a new food routine especially if you have medical conditions. Every body is different.