Soy-Free Vegetable Egg Muffins

Start your morning with a burst of flavor and nutrition with these Soy-Free Vegetable Egg Muffins! This protein-packed, dairy-free recipe is brimming with vibrant, fresh veggies like diced red bell peppers, shredded zucchini, chopped spinach, and green onions, all perfectly seasoned with garlic powder, salt, and black pepper. These egg muffins are baked until golden and set, making them a healthy, grab-and-go breakfast or snack that’s entirely customizable and meal-prep friendly. Perfect for those seeking a soy-free, low-carb, and gluten-free option, these portable egg muffins store beautifully in the fridge or freezer for quick meals throughout the week.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 8 pieces Large eggs
• 0.25 cups Milk (dairy or unsweetened non-soy alternative, e.g., almond or oat milk)
• 0.5 cups Red bell pepper, diced
• 0.5 cups Zucchini, shredded
• 0.5 cups Baby spinach, chopped
• 2 stalks Green onions, sliced
• 0.5 teaspoons Garlic powder
• 0.5 teaspoons Salt
• 0.25 teaspoons Black pepper
• 1 tablespoons Olive oil or non-stick cooking spray

Directions

Step 1

Preheat your oven to 375°F (190°C) and lightly grease a 12-cup muffin tin with olive oil or non-stick cooking spray.

Step 2

In a large mixing bowl, crack the eggs and whisk them together until smooth. Add the milk, garlic powder, salt, and black pepper, and whisk again to combine.

Step 3

Prepare the vegetables. Dice the red bell pepper, shred the zucchini, chop the spinach, and slice the green onions. Make sure the zucchini is lightly squeezed to remove excess moisture before adding it to the mixture.

Step 4

Stir the prepared vegetables (red bell pepper, zucchini, spinach, and green onions) into the egg mixture until evenly distributed.

Step 5

Carefully divide the mixture into the prepared muffin tin, filling each cup about 3/4 full to leave room for the muffins to rise while baking.

Step 6

Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the muffins are fully set and slightly golden on top. You can test doneness by inserting a toothpick into the center of a muffin—it should come out clean.

Step 7

Once baked, remove the muffin tin from the oven and allow the muffins to cool for about 5 minutes. Then, gently run a knife around the edges of each cup to loosen the muffins for easy removal.

Step 8

Serve warm, or let the muffins cool completely and store them in an airtight container in the refrigerator for up to 4 days. They can also be frozen for up to 3 months. Reheat in the microwave or oven before serving.

Nutrition Facts

Serving size	(737.1g)

Amount per serving	% Daily Value*
Calories	753.7

Total Fat 55.0g	0%
Saturated Fat 14.2g	0%
Polyunsaturated Fat g
Cholesterol 1488mg	0%
Sodium 1818.5mg	0%
Total Carbohydrate 21.4g	0%
Dietary Fiber 4.5g	0%
Total Sugars 6.7g
Protein 52.3g	0%

Vitamin D 345IU	0%
Calcium 384.2mg	0%
Iron 10.2mg	0%
Potassium 1341.3mg	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: 62.7%

Protein: 26.5%

Carbs: 10.8%