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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
Cook Time 20 minutes
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.