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vegetable egg muffin cups

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*
Fat 4g6%
Saturated Fat 1g6%
Cholesterol 136mg45%
Sodium 79mg3%
Potassium 93mg3%
Carbohydrates 3g1%
Fiber 0g0%
Sugar 0g0%
Protein 5g10%
Vitamin A 1225IU25%
Vitamin C 2.1mg3%
Calcium 42mg4%
Iron 0.8mg4%
* Percent Daily Values are based on a 2000 calorie diet.