Egg and Veggie Muffins are an easy, low-carb, kid-friendly breakfast that you can adapt for your family. Vegetarian, keto-friendly, 6-ingredients, and endless possibilities.
Egg and veggie scrambles are some of my favorite breakfasts. I love ordering them at restaurants, or coming up with creative versions at home. By “creative”, of course, I mean “use up the fridge scraps”, but the reasoning is not important.
You can imagine how intrigued I became when I saw that egg scrambles could fit neatly into muffin tins. Suddenly, these Egg and Veggie Muffins were born. No standing over the stove, short order cooking for my demanding adorable kids. A few minutes of prep, a trip to the oven, and these muffins are ready to eat.
My recipe used a combo of veggies I like (cauliflower) and veggies I want my family to eat without complaining too much (spinach). I think if you read this blog, we can agree that onions make everything taste better, so I used those, too. Cutting the cauliflower into really tiny pieces resulted in well cooked, barely perceivable bites that were almost creamy. Spinach is spinach. If your kids will pick it out, I suggest chopping it finely enough to make that task difficult. Eventually, they’ll eat it, and realize it’s not a big deal.
Perhaps just as important are the ingredients I omitted from the recipe. This is a cheese-less muffin. Yeah—I went there. I love cheese. Love. Cheese is my life. I wanted to prove to myself that a delicious egg breakfast does not need to include cheese, and I think I did that. There’s no cheese in here, and I didn’t even miss it. I bet you won’t, either. We don’t even have to talk about how these are meatless, but if you want to talk about it, you can comment below.
If you’re looking at this recipe and thinking it’s not really for you, don’t be sad: you can change up the ingredients and completely make it your own. Not willing to part ways with cheese? Add some in. Don’t like cauliflower? Try broccoli, or extra spinach, or red peppers. Want to add meat? Try chopped bacon, sausage, or ham. Have a few tablespoons of random veggies or herbs that you need to use up? Chop them up and throw them in. You can even customize each muffin to a different family member’s preference.
Easy. Fun. Customizable. Vegetarian. Low-carb. Keto-Friendly. Kid-friendly. Try Egg and Veggie Muffins, and let me know how you made them your own.
Looking for some more vegetarian breakfast ideas? Try Three-Ingredient Banana Pancakes, Mango Pineapple Chia Pudding, Chocolate Cherry Smoothies, Cardamom Granola, or Peach and Apricot Parfaits.
Egg and Veggie Muffins
Egg and Veggie Muffins are an easy, low-carb, kid-friendly breakfast that you can adapt for your family. Vegetarian, keto-friendly, 6-ingredients, and endless possibilities.
Ingredients
- cooking spray
- 3 medium cauliflower florets, chopped into very small pieces (smaller than bite-sized)
- handful fresh spinach, chopped
- 2 tbsp red onion, minced (or white/yellow onion)
- 5 eggs
- 1/4 cup milk (I used 2%)
- salt to taste
Instructions
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Preheat the oven to 350 F. Spray the cups of a 6 muffin tin lightly with cooking spray.
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Evenly divide the cauliflower, spinach, and onion between the muffin tins.
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In a medium bowl, whisk the eggs, milk, and about 1/4 tsp salt together until combined. Pour mixture evenly over each of the muffins. Bake for about 25 minutes until cooked through (a knife or muffin tester inserted in the center of one of the muffins should come out clean). Allow to cool for a minute, then run a clean knife around the edge of each muffin, and gently remove. Serve.
Recipe Notes
Calorie information is approximate, and for each muffin.
I have not tried this myself, but you could probably freeze the cooked muffins and then heat in the microwave for a quick breakfast. You can also keep these in the fridge for a few days, and heat up as needed.
Yum! I want to try this with egg whites (for myself, not my rugrats).
let me know how it turns out!