Veggie Egg Muffins
Our Veggie Egg Muffins recipe is great for picky eaters by helping them to eat more veggies and protein! You can even manipulate the size to make it less intimidating by cutting it in half or cutting into small cubes.
Veggie Egg Muffins is a great source of protein, fat, and iron. Combining these nutrients with fiber-rich foods will help keep your child stay full and nourished until the next meal/snack. This recipe features Ripple Unsweetened Milk, which is a great source of calcium and can help build strong bones while supporting the heart, muscles and nerves.
This recipe is highly customizable! You can swap the veggies listed in the recipe for different veggies like peppers, olives or mushrooms! If your child’s diet allows it you can also sprinkle cheese on top and/or add a healthier breakfast meat like many of the options that Applegate provides. The other great thing about this recipe is that it is easily adaptable for the whole family. Salt, for example is omitted in case adjustments need to be made for children under 2 or adults.
Ingredients
8 Eggs (large)
1/2 cup Ripple Unsweetened Milk
2 ozs Baby Spinach (thinly chopped)
1 cup Diced Tomatoes
1/2 tsp Garlic Powder
1/2 tsp Italian Seasoning
Note: Most ingredients above are linked to items at Thrive Market for your convenience. Sign up with this link to get 30% off your first order.
A note on ingredient quality: If possible, choose ingredients that are organic and non-GMO. Stores such as Sprouts, Natural Grocers, Whole Foods, and other health food stores can help finding higher-quality ingredients. If access to higher quality ingredients isn't an option for you, choose the best option that is available to you locally.
Directions
Preheat oven to 400F. Spray a 12-cup muffin tin with cooking spray and set aside. Add eggs and milk to a large mixing bowl. Whisk until combined.
Add seasonings, tomatoes and spinach to the bowl with the eggs and milk. Mix well. Use a small cookie scoop to scoop out the mixture into each muffin tin. Divide mixture evenly.
Bake for 20 minutes. You'll know it's done when the eggs start to brown on top. Once you take it out the oven let it cool for 5-10 minutes. Then enjoy!
Notes
Veggie swap
Feel free to swap and use different veggies for these! Veggies like chopped mushrooms, peppers, onion and even olives could work.
Protein & Calcium Boost
If your child is not following a dairy free diet, then you can sprinkle shredded cheese on top of the muffin cups right before you place them in the oven for more calcium and protein.
Savor the flavor
For a different flavor try other seasonings like cajun or creole. Just be mindful that these seasonings add salt, so you likely don't need both salt and cajun seasoning.
Sodium
Salt and pepper was omitted from this recipe but you can add if it is your preference. You could also wait and salt them at the end in case there are different diet preferences in the house.
Vary your proteins
This recipe has many variations where you can add uncured Canadian bacon/pork sausage, regular bacon, turkey sausage or beef sausage (nitrite and nitrate free)
Nutrition Facts
Makes 6 Servings
Serving size: 2 muffins
Nutrients per serving: Calories: 113 | Protein: 10 grams | Fiber: 1 grams | Carbohydrates: 2 grams | Fat: 9 grams | Sugar: 1 grams
