• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Snacking in Sneakers
  • Home
  • About + Contact
    • About
    • Contact
    • Disclosure and Privacy Policy
  • Recipes
  • Running + Triathlon
    • Free Training Plans
    • Running
    • Triathlon
    • Race Reviews
    • Fitness Tips & Workouts
  • Wellness + Travel
    • Nutrition
    • Health + Wellness Tips
    • Travel
  • Shop
    • Journey to Healthy Eating: 28 Day Nutrition Challenge
    • Printable Fitness Planner
    • Triathlon Art – Set of 3 Digital Prints
menu icon
go to homepage
search icon
Homepage link
  • Home
  • About Chrissy
  • Recipe Box
  • Wellness + Travel
  • Fitness, Run & Tri
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    Home » Breakfast

    Meal Prep Veggie Egg Muffins

    January 21, 2015 by Chrissy Carroll 8 Comments

    Jump to Recipe Print Recipe

    I know mornings can be tough sometimes, especially if you’re busy with running off to work or getting the kiddos out the door to school.  This veggie egg muffins recipe is one of my favorite breakfasts, for a few reasons:

    • It’s great for meal prep!  You can make a big batch on Sunday, and then pull them out and pop ‘em in the microwave the next few days for breakfast.
    • It’s an easy way to get protein at breakfast, which tends to be the where people struggle to add protein.
    • These are an easy way to use up leftover produce that you don’t know what to do with.  You’ll see in my recipe I use bell peppers, onions, and spinach or greens – but you can just as easily toss in any veggies you have lying around.  Tomatoes, broccoli, mushrooms, or anything else that you’d throw into an omelet will work for these egg muffins.
    • You can also customize these further by removing the cheese or using different types of cheese, or adding other proteins like ham or turkey sausage.
    [Tweet “Breakfast time is a breeze with these meal prep veggie egg muffins!”]

    Veggie Egg Muffins on a plate

    Two tips before you whip this recipe for veggie egg muffins:

    • I highly recommend a silicone muffin pan or a great non-stick muffin tin.  I’ve heard horror stories of people using older muffin tins and then everything gets stuck to the pan.  If all you’ve got is an older pan, be sure to grease it very well – or you could cook this in a glass baking dish for more of a big frittata, and then just cut it into squares.
    • The cheese does boost the saturated fat content of the muffins a bit – but man, it makes them taste good! 😉  If I had to pick one food I couldn’t give up, I think it’d be cheese.  Anyway, if you’ve got concerns about saturated fat intake you may want to consider cutting back on the cheese (or using a 50% reduced fat blend).  Or, aim for balance in the rest of your day (which is totally my strategy for nutrition in general) and just make sure you aren’t overloading your day with other sat-fat rich foods.

    Meal Prep Veggie Egg Muffins on a Plate with a Cup of Tea

    I’m a huge fan of these veggie egg muffins for breakfast, but they also work well as a snack if you’re craving something warm.  Plus, the protein and fat in them makes them more satiating than many other snack options.

    Give ’em a try and let me know what you think!

    Egg Muffin Cups

    Veggie Egg Muffins

    Snacking in Sneakers
    Veggie egg muffins make a tasty low carb breakfast!  These meal prep egg muffins are customizable with different types of vegetables, and are a delicious way to start your day.
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 20 minutes mins
    Total Time 30 minutes mins
    Course Breakfast
    Cuisine American
    Servings 4 servings (each serving = 3 egg muffins)
    Calories 310 kcal

    Ingredients
      

    Ingredients:

    • 1 tbsp olive oil
    • 1 bell pepper, chopped
    • 1 small onion, chopped
    • 1 bunch of spinach, kale, or other leafy green, roughly chopped into 1 inch pieces
    • 8 eggs
    • 1 cup shredded cheddar cheese

    Instructions
     

    Directions:

    • Preheat oven to 350 F.
    • Meanwhile, heat 1 tbsp olive oil in a large sauté pan. Add onions and peppers and sauté for 3-5 minutes until they start to soften. Add kale (or other green) and continue to sauté until it has wilted. Remove from heat.
    • Crack eggs in a mixing bowl and wisk until blended. Pour in cooked vegetables and cheddar cheese.
    • Spray a 12-muffin tin with nonstick cooking spray. Divide up egg mixture evenly among tin.
    • Bake for 20-25 minutes or until a fork comes out clean.

    Notes

    Nutrition analysis per serving (approximate per serving of 3 muffins):
    310 calories, 23 grams of fat (10 g sat fat), 321 mg sodium, 6 grams of carbohydrate, 20 grams of protein, Vitmain A:  44%, Vitamin C: 74%; Vitamin D: 10%; Folate: 15%; B6: 15%; B12: 25%; Calcium: 28%; Iron: 13%

    Nutrition

    Calories: 310kcal
    Keyword meal prep egg muffins, veggie egg muffins
    Tried this recipe?Let us know how it was!

    Share with me:  Have you tried meal prep egg muffins – and if so, do ya love ’em as much as I do?!  What are your favorite quick breakfast options?

    • Author
    • Recent Posts
    Chrissy Carroll
    Chrissy Carroll
    Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
    Chrissy Carroll
    Latest posts by Chrissy Carroll (see all)
    • Chocolate Peanut Butter Protein Ice Pops - June 22, 2025
    • Savory Sweetpotato Ricotta Breakfast Bowls - June 16, 2025
    • Peanut Butter Honey Cheerios Bars - June 13, 2025

    More Breakfast

    • A spoon drizzling honey on ricotta in a sweetpotato breakfast bowl.
      Savory Sweetpotato Ricotta Breakfast Bowls
    • 10 Breakfasts with 30 Grams of Protein (Recipes Included!)
    • A jar filled with peanut butter chocolate protein granola, next to some chocolate chips and peanut butter.
      Chocolate Peanut Butter Protein Granola
    • A ricotta breakfast bowl next to a spoon and napkin.
      Ricotta Breakfast Bowl with Pears and Cranberries
    125 shares
    • Share
    • Tweet

    Let’s connect!

    Instagram
    Facebook
    Pinterest
    Twitter

    Looking for something?

    Reader Interactions

    Comments

    1. Heather (Where's the Beach)

      January 22, 2015 at 9:07 am

      I’ve tried making these (or similar) and will concur on the pan. I used an older pan and it was a disaster.

      Reply
      • Chrissy Carroll

        January 22, 2015 at 5:14 pm

        Haha, yes. A good nonstick or silicone pan is a must!

        Reply
    2. Khalia

      January 22, 2015 at 10:24 am

      Hey Ms. Chrissy, this is a really awesome recipe. Since I’m always on the go this will prove to be a quick an easy breakfast when I’m on the move.

      Reply
      • Chrissy Carroll

        January 22, 2015 at 5:15 pm

        Thanks for stopping by Miss K! Hope you enjoy the yummy egg muffins 🙂

        Reply
    3. Kim Kremer

      April 7, 2017 at 7:45 pm

      I use a pungent, flavor-dense cheese – sharp cheddar, feta, parmesan – because it allows me to use relatively little and it packs a punch, flavor-wise. When I make my egg sandwiches for breakfast, it takes as little as 5-6 gm of cheese to give it the cheese flavor.

      Reply
      • Chrissy Carroll

        April 21, 2017 at 3:34 pm

        Gosh, I can’t believe I got so behind catching up on blog comments – sorry Kim! I love the idea of using a really flavor dense cheese. I’ve been thinking about maybe a feta, asparagus and mushroom egg muffin – think it would work?! 🙂

        Reply
    4. Lisa

      August 18, 2023 at 8:50 am

      Have you tried freezing these? If you did, how did you store them in the freezer and how did you reheat them? Thanks!

      Reply
      • Chrissy Carroll

        August 22, 2023 at 9:47 am

        Hi Lisa! I have not personally tried freezing these, but I bet you could. I’d wrap them individually in plastic wrap or tin foil, and then place in a large ziptop bag or food storage container. I’d reheat in the microwave until warm. Hope that helps!

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Welcome to Snacking in Sneakers! That's me, Chrissy, and I'm here to share all my favorite fitness, food, & wellness stories & tips. I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal.

    More about me →

    Latest

    • A woman's hand holding a chocolate peanut butter protein popsicle.
      Chocolate Peanut Butter Protein Ice Pops
    • A woman's hand holding a peanut butter honey cheerio bar.
      Peanut Butter Honey Cheerios Bars
    • A cast iron skillet with peach blueberry crisp and a few scoops of ice cream.
      Healthy Peach Blueberry Crisp
    • A bowl of sweetpotato blueberry crisp topped with oat milk ice cream.
      Sweetpotato Blueberry Crisp

    Let’s Connect!

    • Instagram
    • Facebook
    • Pinterest
    • Twitter

    Footer

    ↑ back to top

    About

    • About
    • Disclosure and Privacy Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Work With Me

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2025 Snacking in Sneakers

    125 shares
    • 12

    Want smoothie recipes to fuel your fitness?

    Sign up for our email list and access a free e-book with 10 healthy smoothie recipes + tips on creating your own!

    Invalid email address
    Thanks for subscribing! Check your email for your smoothie e-book.