Red Pepper & Spinach Egg Muffins

Packed full of vegetables, these roasted red pepper and spinach egg muffins are a perfect make-ahead breakfast. Not only are they simple to prepare, but they are packed full of protein, healthy fats and fibre making them a well-balanced meal to start your day.

These spinach egg muffins are essentially a handheld omelette or mini frittata, and they are incredibly convenient as a meal prep option because they store well in the fridge for several days. This particular recipe calls for red bell pepper, spinach and cheddar, but once you’ve got the basics down you can mix and match ingredients to create any flavour you like. In fact, here are some simple tips and answers to some frequently asked egg muffin questions.

How do you make healthy egg muffins?

Buy the best quality eggs you can and fill them with veggies. I have a complete guide to buying healthy eggs that you can review, however, the best things to look for when shopping for eggs are: local eggs, pasture-raised eggs, or free-range eggs, in that order.

How do you store egg muffins?

Egg muffins can be stored in an airtight container in the fridge for up to 5 days.

How do you reheat egg muffins?

Egg muffins can be reheated in the microwave for 30 seconds, in the oven for a few minutes, or can also be eaten cold.

Can you freeze egg muffins?

Yes, you can store them in an airtight container for up to 3 months. Although the texture won’t be exactly the same as fresh, it does work, and you can gently reheat them in the microwave for 1-2 minutes.

What other flavours can you make?

This roasted red pepper and spinach recipe is just one of the many recipes that you can create! Once you’ve got the basics down you can easily make any flavour you like such as; bacon & cheddar, spinach & mozzarella, ham & cheese, sausage, Greek, Italian or Western.

Red Pepper & Spinach Egg Muffins

Author: Stephanie Kay

These red pepper & spinach egg muffins are a low-carb, high-protein and gluten-free meal prep idea that store well in the fridge for grab-and-go breakfasts all week long.

• Author: Stephanie Kay
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 12 servings
• Category: Breakfast
• Cuisine: Vegetarian, Gluten-Free
• Diet: Low Calorie

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Ingredients

• 12 eggs
• 1 red bell pepper, diced
• 1 cup spinach, chopped
• 50 grams cheddar, grated
• 1/4 teaspoon sea salt
• 1/8 teaspoon black pepper
• Butter or olive oil, for greasing

Instructions

1. Preheat oven to 350°F and grease a 12-cup muffin tin. (If you have a silicone muffin tin I would suggest using it as it is easier to remove the muffins.)
2. In a large bowl, whisk together eggs and season with salt and pepper. Add chopped bell pepper and spinach, and whisk to combine.
3. Divide egg mixture evenly across the muffin tins, filling them halfway, and sprinkle with cheese. Depending on the size of your eggs you may have a little extra of the mixture, so you can make a few more.
4. Transfer the muffin tin to the oven and bake for 17-20 minutes until the centre of each muffin is set.
5. Once cooked, serve immediately or store in an airtight container in the fridge for up to 5 days.

Nutrition

• Serving Size: 1 muffin
• Calories: 101 calories
• Sugar: 1 gram
• Fat: 7 grams
• Carbohydrates: 1 gram
• Protein: 7 grams