Low Sodium Vegetable Egg Muffins

Start your day off on a healthy note with these Low Sodium Vegetable Egg Muffins—a protein-packed, nutrient-rich breakfast or snack that’s as convenient as it is delicious! Bursting with the natural flavors of vibrant vegetables like red bell pepper, zucchini, and baby spinach, these savory egg muffins are seasoned simply with garlic, black pepper, and dried oregano to keep the sodium low without compromising taste. Perfectly portioned and baked to fluffy perfection, they’re an easy grab-and-go option for busy mornings or meal prep for the week. Plus, they're customizable with your favorite veggies and can be stored in the fridge for up to four days, making them a versatile, heart-healthy option the whole family will love.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 8 pieces Large eggs
• 0.25 cups Skim milk (or any unsweetened dairy-free milk)
• 0.5 cups Red bell pepper, diced
• 0.5 cups Zucchini, diced
• 0.5 cups Baby spinach, chopped
• 0.25 cups Onion, finely chopped
• 1 clove Garlic, minced
• 0.25 teaspoons Ground black pepper
• 0.5 teaspoons Dried oregano
• 1 teaspoons Olive oil (optional, for greasing the muffin tin)
• 1 tablespoons Fresh parsley, chopped (optional garnish)

Directions

Step 1

Preheat your oven to 375°F (190°C) and lightly grease a 12-cup muffin pan with olive oil or use silicone muffin liners for easy release.

Step 2

In a large mixing bowl, crack the eggs and whisk them until well combined. Stir in the milk, ground black pepper, and dried oregano.

Step 3

Prepare the vegetables: dice the red bell pepper and zucchini, chop the spinach, and finely mince the onion and garlic.

Step 4

Gently fold the chopped vegetables (red bell pepper, zucchini, spinach, onion, and garlic) into the egg mixture until evenly distributed.

Step 5

Using a ladle or measuring cup, evenly pour the egg and vegetable mixture into the prepared muffin pan, filling each cup about three-quarters full.

Step 6

Place the muffin pan in the preheated oven and bake for 18-20 minutes, or until the egg muffins are set and a toothpick inserted into the center comes out clean.

Step 7

Remove the muffin pan from the oven and allow the muffins to cool for a few minutes before using a knife to carefully loosen the edges and remove them from the pan.

Step 8

Serve warm, garnished with fresh parsley if desired, or let cool completely and store in an airtight container in the refrigerator for up to 4 days.

Nutrition Facts

Serving size	(748.2g)

Amount per serving	% Daily Value*
Calories	697.3

Total Fat 45.4g	0%
Saturated Fat 12.8g	0%
Polyunsaturated Fat g
Cholesterol 1489.2mg	0%
Sodium 623.9mg	0%
Total Carbohydrate 26.9g	0%
Dietary Fiber 4.7g	0%
Total Sugars 10.8g
Protein 54.1g	0%

Vitamin D 345IU	0%
Calcium 383.7mg	0%
Iron 10.1mg	0%
Potassium 1398.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.8%

Protein: 29.5%

Carbs: 14.7%