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Vegetable Egg Muffin Cups

Vegetable egg muffin cups reduce the morning rush, while providing a nutritious start to your day.

vegetable egg muffin cups

I am always looking for time savers in the kitchen that make life easier for me without compromising the health of my kids. Breakfast, especially on Mondays, is the hardest for us. The kids have slept a bit later over the weekend and relaxed, and so have we. Then, Monday morning we wake up to the alarm clock and a race to get our daughter ready for school on time.

After this morning’s rush, I got to thinking what can I do to cut down on time in the morning? I went through the day and realized that I spent 15 minutes preparing her breakfast. Now, that would be record time for dinner, but to shave that 15 minutes off in the morning would be awesome at least a couple of days a week. Think about what you could do with 15 more minutes…have breakfast together, feel less stressed, sleep in later — any of which would be amazing. And don’t forget the time washing dishes after. Busy parents, I know you know what I mean!

vegetable egg muffin cups

Thinking about what she ate this morning and how much she enjoys eggs for breakfast, I got the idea to make vegetable egg muffin cups. I’ve seen pictures of them online before and I decided to try and make some too. I used eggs, vegetables, salt and pepper. I went light on the vegetables because I wasn’t sure about how the kids would feel about a new texture in their egg, so if you’re making this for adults, I’d increase the vegetables. After taste testing one, which was delicious, I put the others in air tight containers in the fridge for the rest of the week.

*2018 Update: The kids loved them, so I decided it was time to throw in more veggies and they taste even better. I’ve updated the recipe below to include more veggies and some almond milk for added dairy free calcium.

Vegetable Egg Muffin Cups

This recipe is gluten free, dairy free, nut free and soy free. It makes 6 muffin cups.
Course Breakfast
Cuisine American
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 6
Calories 70 kcal
Author Jereann Zann - Celiac Mama


  • 5 pasture raised organic eggs
  • 2/3 cup mixed vegetables I used chopped spinach, tomatoes and red pepper
  • 1/2 tsp olive or safflower oil
  • 1/3 cup almond milk
  • Salt and pepper to taste


  1. Preheat the oven to 350 degrees.
  2. Chop your mixed vegetables finely. You can really use whatever vegetables you and your kids like the most. I had red pepper, tomatoes and spinach on hand so that's what I used. Mushrooms and onions would go well in here too.
  3. Add oil to a small pan on the stovetop and cook the chopped vegetables on medium-low heat until the peppers start to sweat and the spinach wilts. This takes 3-5 minutes. Add a pinch of salt and pepper to enhance the flavors while they're cooking.
  4. Meanwhile, whisk together your eggs in a bowl and add the cooked vegetables when you're done.
  5. Add the egg mixture to a non-stick muffin pan. We use silicon bakeware and I never have to grease it, but if your pan tends to stick then use a small amount of oil to grease it very slightly. You don't want to be able to see excess oil when you're done greasing.
  6. Put the muffin pan into the oven and bake for 30 minutes. If the egg muffins do not seem firm on top, then cook for a few more minutes.
  7. Remove from the oven, let them cool for a few minutes and serve.

Recipe Notes

Make Ahead: Freeze or refrigerate the leftovers in an air tight container. They will be good in the fridge for 4 days, and in the freezer for two weeks. Reheat the refrigerated egg muffins in the oven at 350 until warm (about 5 min) or in the microwave oven for 30 seconds.

Nutrition Facts
Vegetable Egg Muffin Cups
Amount Per Serving
Calories 70 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 5%
Cholesterol 136mg 45%
Sodium 79mg 3%
Potassium 93mg 3%
Total Carbohydrates 3g 1%
Protein 5g 10%
Vitamin A 24.5%
Vitamin C 2.6%
Calcium 4.2%
Iron 4.6%
* Percent Daily Values are based on a 2000 calorie diet.



Toddler Twist: If your child is under 3, I recommend cutting the muffin cups into bite size pieces, or at least into fourths. This will make it easier for them to eat, and it will help them cool off quicker without hot spots.