These Mini Vegetable Egg Muffins are a simple, flavour-packed breakfast made with eggs, colourful vegetables, and a sprinkle of cheese. Perfect with a fresh side salad, or even as a breakfast or snack.

Ready in under 30 minutes and with minimal prep. Did we mention that this can be adapted using whatever vegetables you have?

Why this recipe works

➡️ A natural source of high-quality protein: Eggs provide all nine essential amino acids, making them a complete protein source. Protein supports muscle maintenance and repair, helps promote fullness, and can help keep energy levels more stable throughout the morning.

➡️ Rich in choline for brain health: Eggs are one of the best dietary sources of choline. It’s involved in memory, learning, concentration, and normal nervous system function. Choline also helps the body produce acetylcholine, a neurotransmitter that plays an important role in communication between brain cells.

➡️ Easy way to increase vegetable intake. Adding literally any veggies (peppers, spinach, onions, or tomatoes etc). This boosts fibre, vitamins, minerals, and beneficial plant compounds while adding flavour, colour, and texture.

➡️ Supports fullness and satisfaction. The combo of protein, healthy fats, and vegetables creates a satisfying meal reduce hunger and support steadier energy levels.

➡️ Rich in antioxidants for cell health: Things like peppers and spinach contain antioxidants including vitamin C and carotenoids. Which protect cells from everyday oxidative stress and supporting overall health.

➡️ Versatile and budget-friendly
The recipe can be adapted using whatever vegetables, herbs, or cheese you have available. Helping to reduce food waste while creating different flavour combinations each time.

High-Protein Mini Vegetable Egg Muffins

Fluffy eggs, colourful vegetables, and a sprinkle of cheese come together to create these simple, protein-rich egg muffins. Easy to prepare ahead of time, they’re a delicious way to add more protein and nutrients to your day.

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Servings: 4 servings

Course: Breakfast

Ingredients Equipment Method

Ingredients

  

• 8 medium eggs
• 60 ml milk
• 1 red pepper finely diced
• 1 small red onion finely diced
• 60 g spinach roughly chopped
• 60 g cheddar cheese grated
• 1 tbsp chopped fresh chives or parsley
• ½ tsp black pepper
• Pinch of salt
• 1 tsp olive oil or cooking spray for greasing

To Serve (Optional)

• Mixed leaf salad
• Cherry tomatoes
• Cucumber slices

Equipment

• Oven or Air-fryer
• 12-hole muffin tin air-fryer safe silicon trays
• Mixing bowl
• Whisk or fork
• chopping board
• Sharp knife
• Non-stick cooking spray or a little oil for greasing

Method

 

1. Finely dice the red pepper and red onion. Roughly chop the spinach and any fresh herbs you are using.
2. In a large mixing bowl, crack in the eggs and add the milk. Whisk until smooth and fully combined.
3. Stir in the red pepper, red onion, spinach, grated cheddar cheese, herbs, black pepper, and a pinch of salt.
4. Lightly grease a 12-hole muffin tin and divide the mixture evenly between the muffin holes, filling each about three-quarters full.

Oven Method

1. Preheat the oven to 180°C (160°C fan) / Gas Mark 4.
2. Bake for 18–20 minutes, or until the egg muffins are set in the centre and lightly golden on top.

Air Fryer Method

1. If using silicone muffin cases or an air fryer-safe muffin tray, preheat the air fryer to 160°C.
2. Carefully divide the egg mixture between the cases or tray.
3. Air fry for 10–12 minutes, or until the egg muffins are cooked through and lightly golden on top.

To Finish

1. Leave the egg muffins to cool for a few minutes before carefully removing them from the tray.
2. Serve warm with a fresh side salad, or allow to cool completely and store in an airtight container in the fridge for up to 3 days.