Healthy Vegetable Egg Muffins
This recipe is one of my all-time favourite ways to include eggs and vegetables in your day, either as a snack or part of a meal. It’s so nutritious and tastes so good.
Packed with vegetables which are full of flavour, and provide us with important nutrients such vitamins, minerals, fibre (to keep us regular) and antioxidants, which are all vital for the health and maintenance of our body. The more colourful your vegetables the healthier you will be, aim to eat a rainbow of colours everyday.
Eggs are a powerhouse of nutrition. They are full of nutrients your body needs. They too are high in a range of vitamins and minerals and just one boiled egg provides you with 40% of your daily vitamin D requirements. They are very high in quality protein, which contains all nine essential amino acids that are needed in the right amounts by the body for growth and maintenance. Other benefits of eggs include:
they raise the levels of good cholesterol (HDL)
they are a good source of omega 3 fatty acids (similar to those found in fish)
are a good source of choline, a nutrient essential for normal cell functioning
are easy to prepare and easy to eat
Course: Breakfast, snack, lunch or dinner
Cuisine: gluten free, nut free, vegetarian
Servings: 12
Ingredients
1/3 cup diced onion (can replace with chives or leek)
¾ cup diced red capsicum
¾ cup diced yellow capsicum
¾ cup diced green capsicum
1 cup diced baby spinach leaves
2/3 cup diced cherry tomatoes
½ cup diced coriander or parsley
1/3 cup shredded cheese
½ teaspoon pepper
1 tablespoon dried oregano
9 large eggs
Oil to grease muffin tray
Baking paper or paper cup cakes optional
Instructions
Pre-heat oven to 180oC. Grease a 12 medium sized muffin tray, line with baking paper or paper cup cakes.
Divide the red capsicum, yellow capsicum, green capsicum, coriander, onion, spinach and tomatoes among the muffin cups. Fill each cup about half of the way full.
In a large bowl whisk the eggs, pepper and oregano until well combined.
Fill each muffin cup near close to the top with the egg mix (do not forget egg will rise and overflow the cup).
Evenly sprinkle the cheese over the top of the cups.
Cook on 180oC for 25-35 minutes until the muffins are set. Remove tray from oven and allow to rest for 5-10 minutes.
Run a knife around the edges of each muffin to loosen it from the tray.
Serve immediately or store.
Storage Instructions
Muffins can be eaten immediately or stored in an air-tight container or zip lock bags in the refrigerator for a maximum of 3 days or freeze for up to 3 months.
Reheat (once thawed or directly from frozen) in the oven for about 1-2 minutes or in the. microwave for 30 seconds to 1 minute.
Note
Vegetables in this recipe can be swapped for other vegetables in the same amount or for tinned salmon or tuna.