Whole30 Vegetable Egg Muffins

Start your day the healthy way with these Whole30 Vegetable Egg Muffins—protein-packed, veggie-loaded, and absolutely delicious! This easy, wholesome recipe combines fluffy eggs with a vibrant medley of red bell peppers, zucchini, mushrooms, baby spinach, and red onion, all seasoned with a touch of garlic powder, sea salt, and black pepper for a boost of flavor. Quickly sautéed vegetables are baked into perfectly portioned muffins, making them an ideal grab-and-go breakfast or snack that’s meal-prep friendly and dairy-free, gluten-free, and compliant with Whole30 guidelines. Ready in just 35 minutes, these egg muffins are satisfying, nutritious, and customizable to your favorite veggies, ensuring a convenient way to fuel your mornings all week long!

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 12

Ingredients

• 12 large eggs
• 1 medium red bell pepper
• 1 medium zucchini
• 1 cup mushrooms
• 1 cup baby spinach
• 1 small red onion
• 1 tablespoon extra virgin olive oil
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 0.5 teaspoon garlic powder

Directions

Step 1

Preheat your oven to 375°F (190°C) and grease a 12-cup muffin tin lightly with olive oil or line with silicone muffin liners.

Step 2

Finely dice the red bell pepper, zucchini, mushrooms, and red onion. Roughly chop the baby spinach.

Step 3

Heat the olive oil in a skillet over medium heat and sauté the red onion, red bell pepper, zucchini, and mushrooms for about 5 minutes or until softened. Add the spinach and cook for another 2 minutes, or until wilted. Remove from heat and allow the mixture to cool slightly.

Step 4

In a large mixing bowl, whisk the eggs until fully beaten. Stir in the sea salt, black pepper, and garlic powder.

Step 5

Evenly distribute the sautéed vegetable mixture into the prepared muffin tin cups, filling each about halfway. Pour the whisked eggs over the vegetables, filling each cup to just below the rim.

Step 6

Bake in the preheated oven for 18–20 minutes, or until the egg muffins are set in the center and lightly golden on top. Use a toothpick to check doneness if needed.

Step 7

Allow the muffins to cool for 5 minutes in the tin, then carefully remove them using a knife or small spatula. Serve immediately, or store in an airtight container in the fridge for up to 5 days.

Nutrition Facts

Serving size	(1237.7g)

Amount per serving	% Daily Value*
Calories	1260.8

Total Fat 78.6g	0%
Saturated Fat 21.9g	0%
Polyunsaturated Fat 2.8g
Cholesterol 2232mg	0%
Sodium 5310.1mg	0%
Total Carbohydrate 47.1g	0%
Dietary Fiber 9.0g	0%
Total Sugars 28.5g
Protein 86.4g	0%

Vitamin D 492IU	0%
Calcium 443.2mg	0%
Iron 13.7mg	0%
Potassium 2410.9mg	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: 57.0%

Protein: 27.8%

Carbs: 15.2%