Spinach and Mushroom Veggie Egg Muffins: A Healthy & Delicious Breakfast Recipe

Are you looking for a quick, easy, and healthy breakfast option? Look no further than these delicious spinach and mushroom veggie egg muffins! Packed with protein, vitamins, and fiber, these muffins are perfect for meal prepping, busy mornings, or a post-workout snack. They’re also incredibly versatile – feel free to customize them with your favorite vegetables and cheeses.

This recipe is designed to be simple and straightforward, even for beginner cooks. It provides detailed instructions and tips to ensure that your egg muffins come out perfectly every time. Get ready to enjoy a nutritious and flavorful breakfast that will keep you energized throughout the day!

## Why You’ll Love These Veggie Egg Muffins

* **Healthy and Nutritious:** These muffins are packed with protein from the eggs, fiber from the vegetables, and essential vitamins and minerals. They’re a great way to start your day on a healthy note.
* **Quick and Easy:** This recipe requires minimal prep time and cooks in just about 20 minutes. They’re perfect for busy mornings or when you need a quick and easy snack.
* **Meal Prep Friendly:** Egg muffins are ideal for meal prepping. You can make a batch on Sunday and enjoy them throughout the week. They reheat beautifully in the microwave or oven.
* **Customizable:** The beauty of this recipe is its versatility. You can easily swap out the spinach and mushrooms for other vegetables you love, such as bell peppers, onions, broccoli, or zucchini. You can also add different cheeses, herbs, or spices to customize the flavor to your liking.
* **Kid-Friendly:** Even picky eaters will love these muffins! The mild flavor of the spinach and mushrooms blends well with the eggs, making them a great way to sneak in some extra veggies for kids.
* **Portable:** These muffins are easy to take on the go, making them perfect for breakfast on the way to work or school, or a healthy snack during travel.

## Ingredients You’ll Need

* **Eggs:** The foundation of our egg muffins! Use large eggs for the best results. We’ll need 12 large eggs.
* **Spinach:** Fresh spinach is preferred for its vibrant color and slightly sweet flavor. However, you can use frozen spinach if necessary. Just be sure to thaw it completely and squeeze out any excess water before adding it to the mixture. You’ll need about 5 ounces of fresh spinach, or 10 ounces of frozen spinach.
* **Mushrooms:** Cremini or white button mushrooms work well in this recipe. You’ll need about 8 ounces of mushrooms. Slice them thinly for even cooking.
* **Onion:** Adds flavor and depth to the muffins. Use about 1/2 of a medium-sized onion, diced.
* **Garlic:** Adds a pungent aroma and flavor. Use 2 cloves of garlic, minced.
* **Milk or Cream:** Adds moisture and richness to the egg mixture. You can use regular milk, almond milk, or even heavy cream for a richer flavor. We’ll need about 1/4 cup.
* **Cheese:** Adds flavor and texture. Shredded cheddar, mozzarella, or Monterey Jack cheese are all great options. You’ll need about 1/2 cup.
* **Olive Oil:** For sautéing the vegetables. You can also use butter or coconut oil.
* **Salt and Pepper:** To taste.
* **Optional Add-ins:** Feel free to add other ingredients to customize your muffins. Some suggestions include: diced bell peppers, chopped tomatoes, crumbled bacon or sausage, chopped herbs (such as chives, parsley, or dill), or a pinch of red pepper flakes for a little heat.

## Equipment You’ll Need

* **Muffin Tin:** A standard 12-cup muffin tin is essential. Silicone muffin tins work well and make it easier to remove the muffins. If using a metal muffin tin, consider using muffin liners to prevent sticking.
* **Large Bowl:** For mixing the egg mixture.
* **Skillet or Frying Pan:** For sautéing the vegetables.
* **Whisk:** For whisking the eggs.
* **Cutting Board and Knife:** For chopping the vegetables.
* **Measuring Cups and Spoons:** For measuring the ingredients.

## Step-by-Step Instructions

**1. Prepare the Vegetables:**

* Wash and thoroughly dry the spinach. If using fresh spinach, roughly chop it. If using frozen spinach, thaw it completely and squeeze out any excess water.
* Clean the mushrooms with a damp cloth or paper towel. Slice them thinly.
* Dice the onion and mince the garlic.

**2. Sauté the Vegetables:**

* Heat a tablespoon of olive oil in a skillet or frying pan over medium heat.
* Add the diced onion and cook until softened, about 3-5 minutes.
* Add the minced garlic and cook for another minute, until fragrant.
* Add the sliced mushrooms and cook until they release their moisture and become tender, about 5-7 minutes.
* Add the chopped spinach and cook until it wilts, about 1-2 minutes. Season with salt and pepper to taste.
* Remove the vegetables from the heat and set aside to cool slightly.

**3. Prepare the Egg Mixture:**

* Preheat your oven to 375°F (190°C).
* In a large bowl, whisk together the eggs, milk or cream, salt, and pepper until well combined.

**4. Combine the Ingredients:**

* Add the sautéed vegetables and shredded cheese to the egg mixture. Stir gently to combine.

**5. Fill the Muffin Tin:**

* Grease a 12-cup muffin tin with cooking spray or line it with muffin liners.
* Spoon the egg mixture evenly into the muffin cups, filling them about 3/4 full.

**6. Bake the Muffins:**

* Bake in the preheated oven for 18-22 minutes, or until the muffins are set and slightly golden brown on top.
* A toothpick inserted into the center of a muffin should come out clean.

**7. Cool and Serve:**

* Let the muffins cool in the muffin tin for a few minutes before transferring them to a wire rack to cool completely.
* Serve warm or at room temperature.

## Tips for Perfect Veggie Egg Muffins

* **Don’t overcook the vegetables:** Overcooked vegetables will become mushy and lose their flavor. Cook them until they are just tender.
* **Squeeze out excess moisture:** Be sure to squeeze out any excess moisture from the spinach, mushrooms, or other vegetables you use. This will prevent the muffins from becoming soggy.
* **Don’t overfill the muffin cups:** Filling the muffin cups too full can cause the muffins to overflow during baking.
* **Use a good quality cheese:** The cheese will add flavor and texture to the muffins. Choose a cheese that you enjoy and that melts well.
* **Adjust baking time as needed:** Baking times may vary depending on your oven. Check the muffins after 18 minutes and add more time if needed.
* **Let the muffins cool slightly before removing them from the muffin tin:** This will help them to hold their shape and prevent them from breaking apart.

## Variations and Customization Ideas

* **Add different vegetables:** Experiment with different vegetables such as bell peppers, onions, broccoli, zucchini, asparagus, or tomatoes.
* **Add meat:** Crumble cooked bacon, sausage, or ham into the egg mixture for a heartier muffin.
* **Add herbs and spices:** Add chopped herbs such as chives, parsley, or dill for a fresh flavor. A pinch of red pepper flakes can add a little heat.
* **Use different cheeses:** Try different cheeses such as feta, goat cheese, or Gruyere for a unique flavor.
* **Make them spicy:** Add a pinch of cayenne pepper or a dash of hot sauce to the egg mixture for a spicy kick.
* **Make them gluten-free:** These muffins are naturally gluten-free, but be sure to check the labels of your ingredients to ensure they are gluten-free.
* **Make them dairy-free:** Use almond milk or another non-dairy milk substitute and dairy-free cheese (or omit the cheese altogether) to make these muffins dairy-free.

## Serving Suggestions

* Serve these veggie egg muffins as part of a complete breakfast with fruit, yogurt, or toast.
* Pack them in your lunchbox for a healthy and satisfying midday meal.
* Enjoy them as a post-workout snack to refuel your body.
* Serve them as appetizers at a brunch or party.
* Pair them with a side salad for a light and healthy dinner.

## Storage and Reheating Instructions

* **Storage:** Store leftover egg muffins in an airtight container in the refrigerator for up to 4 days.
* **Reheating:** Reheat the muffins in the microwave for 30-60 seconds, or in the oven at 350°F (175°C) for 5-10 minutes.
* **Freezing:** Egg muffins can also be frozen for longer storage. Wrap them individually in plastic wrap and store them in a freezer bag for up to 2 months. Thaw them in the refrigerator overnight before reheating.

## Nutritional Information (Approximate, per muffin)

* Calories: 80-100
* Protein: 6-8g
* Fat: 5-7g
* Carbohydrates: 2-3g
* Fiber: 1g

*Note: Nutritional information may vary depending on the specific ingredients used.*

## Spinach and Mushroom Veggie Egg Muffins Recipe Card

**Yields:** 12 muffins
**Prep time:** 15 minutes
**Cook time:** 20 minutes

**Ingredients:**

* 12 large eggs
* 5 oz fresh spinach, chopped (or 10 oz frozen, thawed and squeezed dry)
* 8 oz mushrooms, sliced
* 1/2 medium onion, diced
* 2 cloves garlic, minced
* 1/4 cup milk or cream
* 1/2 cup shredded cheese (cheddar, mozzarella, or Monterey Jack)
* 1 tbsp olive oil
* Salt and pepper to taste

**Instructions:**

1. Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin or line with muffin liners.
2. Heat olive oil in a skillet over medium heat. Add onion and cook until softened, 3-5 minutes. Add garlic and cook for 1 minute until fragrant.
3. Add mushrooms and cook until tender, 5-7 minutes. Add spinach and cook until wilted, 1-2 minutes. Season with salt and pepper. Remove from heat.
4. In a large bowl, whisk together eggs, milk/cream, salt, and pepper.
5. Add the cooked vegetables and cheese to the egg mixture. Stir gently to combine.
6. Spoon the egg mixture evenly into the muffin cups, filling them about 3/4 full.
7. Bake for 18-22 minutes, or until muffins are set and slightly golden brown.
8. Let cool slightly before removing from the muffin tin. Serve warm or at room temperature.

Enjoy your delicious and healthy Spinach and Mushroom Veggie Egg Muffins! This recipe is a fantastic way to start your day with a boost of nutrients and energy. Experiment with different variations and customize the recipe to your liking. Happy cooking!