Egg muffins are a good make-ahead breakfast or snack. They are easy to take on-the-go, and rich in protein and colorful vegetables.

This is a **framework recipe.** You any vegetable you'd like, or use more than 1 vegetable for a total of 3/4 cup. Vegetables can be fresh or frozen. Use any seasoning (dried or fresh) you'd like, and any cheese.



 

    Serves: 4 servings    Total Time:  20 minutes Prep Time: 5 minutes Cook Time: 15 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Eggs - 6, large Vegetables - ¾ cup, chopped (bell pepper, zucchini, onion, tomato, cooked sweet potato or winter squash, etc)  Seasoning - 1 teaspoon dried spices/herbs of choice, or 1 Tablespoon fresh herbs, chopped  Salt - ¼ teaspoon, or Mrs. Dash  Cayenne - ¼ teaspoon cayenne pepper (optional)  Pepper - ground black pepper, to taste Cheese - ¼ cup shredded cheese, any kind (optional) 

## Instructions

Step 1

Preheat oven to 350°F . Spray muffin cups with cooking spray. 

Step 2

Beat eggs in a large bowl. Add chopped vegetables, seasonings, salt, pepper, cayenne (optional) and cheese (optional). Mix well. 

Step 3

Pour egg mixture into muffin cups. Cook for 15-20 minutes or until cooked. 

 

### Notes

If you do not like peppers and onions, you can use 1 cup of your favorite veigbles (spinach, toamotes, brocoli, and mushrooms ).

## Nutrition Information

  Serving Size: 2 egg muffins serving Calories: 222 Calories Fat: 12 Saturated Fat: 5 Carbohydrates: Net Carb: 6 Dietary Fiber: 1.2 Protein: 18 Sodium: 416