Updated: Nov 5, 2018
These simple baked egg and veggie muffins with zucchini, spinach, onion and feta cheese are so easy to make and are the perfect #mealprep staple for busy weekday mornings. Eggs provide protein and fat, as well as important micronutrients, such as choline and iron. These egg muffins also provide a simple way to get your whole family eating more veggies at breakfast! Taking 5-10 minutes of simple prep time and letting the oven do the cooking for about 30 minutes, this recipe is an easy way to start getting comfortable in the kitchen, whether it's you, your significant other, or your kids that want some cooking practice!
Ingredients (yields 12 muffins, serves 6):
12 large eggs
1/2 C onion, chopped
1 Tbsp oil (I like to use olive oil or avocado oil)
3/4 C zucchini, chopped
1/2 C spinach
1/2 C feta cheese, crumbled
1/4 tsp salt
1/4 tsp ground black pepper
Nonstick cooking spray
1. Preheat oven to 350 degrees Fahrenheit.
2. Warm oil in small skillet over medium heat. Add chopped onion and
sauté until soft and slightly browned, approximately 5-6 minutes. Set aside.
3. Crack 12 eggs in a large bowl. Add salt and pepper, then use a whisk or fork to scramble until yolk and white are well combined.
4. Add chopped zucchini, spinach, feta and onion to eggs. Gently mix ingredients together.
5. Spray 12-muffin baking tray with nonstick cooking oil.
6. Use a ladle to transfer egg batter into each muffin mold until each is filled.
7. Bake for 25-30 minutes. You can insert a clean knife into each muffin and ensure it comes out clean to check for doneness.
*These can be stored in an airtight container or bag for 3-4 days and warmed in the microwave for a quick and easy on-the-go breakfast or simple snack! I like to pair mine with a slice of whole grain toast and fruit to round out the meal with carbs and fiber!
Nutritional Analysis Per Serving (1 serving = 2 egg muffins)
Calories 205 calories, Total Fat 15 g, Saturated Fat 5 g, Cholesterol 383 mg, Carbohydrates 3 g, Fiber 1 g, Protein 15 g, Sodium 382 mg, Calcium 126 mg
*Please Note: While this dish is free from gluten-containing ingredients, I recommend using certified gluten free products, including spices, if you need to avoid potential sources of cross contamination, as in the case of celiac disease.
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