Make-Ahead Veggie Egg Muffins
It’s morning. You hit the snooze button. You hit the snooze button again. One more time. Finally, you get out of bed with barely enough time to make coffee, get dressed, and make yourself a presentable looking human being. Breakfast? No! Ain’t got time for that!
What I have described is my world most mornings. Please, tell me I’m not the only one! I know there are others out there who struggle with being a “morning person” and are prone to putting breakfast last on the list of priorities. Snooze Button is my buddy. Even though I know he’s a bad influence, I just can’t get rid of him. If anyone has some tips for how to embrace the morning and fall in love with being the early bird, please share! I’m worried that I may need a 12-step program at this point…
Jokes aside, as a dietitian, I know how important eating a balanced breakfast is. It can help prevent overeating later in the day, keep blood sugar more stable, promote healthy brain functioning and energy levels. I’ve found that for me, and many of the clients I have helped, breakfast options that are quick and easy are well received. I enjoy options that I can grab and eat in the car on the way to work. Or take to work and eat at my desk (I know, this is frowned upon…BUT hey! It’s better than being hangry, right?). Or, I opt for recipes that I can whip up in under 15 minutes and eat before work, on the rare occasions Snooze Button is away on vacation.
1) Beat eggs. 2) Saute veggies. 3) Stir veggies and cheese into beaten eggs. 4) Pour into muffin liners.
These egg muffins are one of those super simple, fast and easy breakfast recipes that I have grown to love! They can be made-ahead, taken from the fridge, popped in the microwave and BOOM. Protein packed breakfast AND veggies! What a win-win! I prefer to pair them with some complex carbohydrate that is also portable and quick such as: fruit (banana, apple, handful of grapes, a couple tablespoons raisins, or an orange) or a slice of whole grain toast with butter or overnight oats.
Go ahead, whip up a batch of these make-ahead muffins and don’t feel so bad about being friends with your snooze button! 😉
Make-Ahead Veggie Egg Muffins
If you are the type that is rushing out the door in the morning, with little time to stop and think about breakfast, this is the recipe for you! The prep time is super fast (<15 minutes!) and will ensure you have a protein packed breakfast to grab and go during the week. It's also a great way to use up those "odds and ends" veggies that are lingering in the fridge. Pair the muffins with some fruit or whole grain toast, to make a balanced, nutrient dense breakfast.
- 12 large eggs
- 1 tbsp extra-virgin olive oil
- 1/2 cup diced onion
- 1/2 cup broccoli florets (diced into 1/2" small pieces)
- 1/2 cup diced red bell pepper
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tsp minced garlic (or 1/4 tsp garlic powder)
- 1/2 cup shredded cheese (such as mozzarella or cheddar)
Preheat oven to 350 degrees F. Lightly grease 12 paper muffin cups and place cups in muffin pan.
Heat olive oil in a large skillet over medium-high heat. Add chopped veggies and sauté until veggies are softened, about 3-5 minutes
Beat eggs in a large bowl. Stir in cooked veggies, salt, pepper, garlic, and cheese. Spoon by about 1/3 cupful into muffin cups. (Note: I've found that the aluminum muffin cups work best to not stick to the muffins. When you go to re-heat, just make sure to remove first!
Bake in preheated oven until knife inserted near the center comes out clean, about 20-25 minutes.
Allow to cool completely and store in sealed container in fridge for up to 1 week or freeze for up to 3 months. If frozen, thaw overnight. To re-heat, cook in microwave for about 1 minute (oven times may vary).
These mini-frittatas (or "egg muffins") are versatile. Swap out any of the vegetables listed above for ones that you have on hand or prefer! For example, you might try spinach, mushrooms, tomato, or diced asparagus. Also, if you don't mind your veggies to be a little more crisp-tender or raw in texture, to make this recipe even quicker, you can skip sauteeing them first. Simply stir them into the eggs!