These veggie egg bites are the perfect way to start your day! While they’re low in carbs, they’re still packed full of nutrients, making them a satisfying and wholesome choice for a healthy breakfast or a high-protein snack.
What I love most about these veggie egg bites is that not only can I enjoy them for breakfast, but they also make a fantastic option for lunch, especially when I’m short on time. Plus, they’re perfectly portioned and portable and they’re easy to grab and go so I can enjoy them anywhere!
And it’s not just adults that will rave about these veggie egg muffins — kids love them too! Packed with protein and loaded with veggies, these low-carb egg bites are a nourishing option for kids of all ages. They make a great addition to lunch boxes or can be enjoyed as an after-school snack.
Plus, they’re fluffy and have a surprising crunch too, your little ones won’t even realize they’re eating something full of veggies!
These are also great as a snack or appetizer for social gatherings and celebrations. Their vibrant color makes them a great addition to any main dish or as a standalone snack.
Why You’ll Love This Recipe
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Ingredients Needed For Veggie Egg Bites
- 10 large eggs
- ¾ cup mushrooms
- 1 green bell pepper
- ¼ cup onion
- 1 tomato
- ½ tsp garlic powder
- ¼ tsp black pepper
- ¼ tsp salt
- 1 tbsp chopped parsley, for garnishing
Step-by-Step Preparation With Pictures
1. Start by preheating your oven to 350° F. Spray your muffin tin with cooking spray or use silicone liners to prevent the egg bites from sticking.
2. Using a sharp knife, finely dice the mushrooms, green bell pepper, onion, and tomato.
3. Using a large measuring cup, evenly distribute the chopped veggies among the 12 muffin cups.
4. In a large bowl, crack the 10 whole eggs and add the garlic powder, salt, and pepper.
5. Whisk until well combined.
6. Pour egg mixture over the chopped veggies in each muffin tin, filling them nearly to the top.
7. Transfer the muffin tin to the preheated oven and bake for 20 minutes, or until the egg bites are set and lightly golden on top.
Alternatively, you can also make these veggie egg bites in an air fryer using an air fryer cupcake mold for a quicker cooking process. Put some nonstick spray in the air fryer and arrange them in the basket with optimal space. Cook at 350°F for about 10-12 minutes until they’re golden and cooked through.
8. While the veggie egg bites cook, chop the parsley.
9. Once cooked, remove the muffin tin from the oven and sprinkle the chopped parsley over the egg bites.
Serve hot, or allow to cool completely before storing. Enjoy!
Variation Ideas
You can easily customize this veggie egg bite recipe to suit your family’s preferences while still enjoying a healthy and nutritious meal! Here are some variation ideas to try your veggie egg bites.
- Cheesy Egg Bites: For an extra creamy texture and gooey flavor, sprinkle some shredded cheddar cheese, mozzarella cheese, goat cheese, or even cottage cheese on top of each egg muffin before baking. Cheese lovers will surely love the creamy addition of melted cheese!
- Meaty Egg Bites: Add cooked sausage or crispy bacon to the veggie mixture before pouring in the eggs. The savory flavors of the meat will complement the veggies perfectly.
- Spicy Egg Bites: If you’re a fan of heat, spice things up by stirring in a few dashes of hot sauce or red peppers into the egg mixture before baking.
- Asian Egg Bites: Bring a taste of Asia to your little egg bites by incorporating diced red bell peppers, shredded carrots, and chopped green onions into your veggie mixture. These Asian-inspired egg bites offer an extra burst of flavors and textures.
- Mediterranean Egg Bites: Swap the mushrooms and peppers for chopped cherry tomatoes, yellow bell pepper, black olives, red onions, and feta cheese. The combination of briny olives, sweet tomatoes, and tangy feta creates a flavor explosion that’s perfect for a taste of the Mediterranean.
- Veggie Egg Muffins with Garbanzo Beans and Fresh Spinach: For an extra boost of nutrients, add cooked garbanzo beans and nutrient-packed fresh spinach into the veggie mixture. The garbanzo beans add a velvety texture and mild flavor to the egg bites while the vibrant green spinach not only adds visual appeal but also pairs perfectly with the other veggies.
Serving Suggestions
Experiment with these serving suggestions to find the perfect way to enjoy these flavorful and versatile Veggie Egg Bites.
- Kids’ Lunch Boxes: Pack these mini frittatas in your kids’ lunch boxes for a wholesome and nutritious midday meal that they’ll love. They’re perfectly sized for little hands and provide a good balance of protein, veggies, and healthy fats.
- Add Whole Grain English Muffins: Toast up some whole grain bread and serve it alongside these egg muffins for a satisfying and filling breakfast. The combination of protein-packed egg bites and fiber-rich whole grains will keep you feeling full and energized all morning long.
- Pair with a Green Salad: Want to sneak in more veggies? Serve these egg bites alongside a fresh green salad for a light and refreshing meal option. Toss together your favorite leafy greens, such as spinach or kale, with cherry tomatoes, cucumber slices, and a drizzle of olive oil and balsamic vinegar.
- Wrap in Whole Wheat Tortillas: Turn these egg muffins into portable breakfast burritos by wrapping them in whole wheat tortillas. Add some salsa or red pepper flakes for a kick of flavor, and you’ve got a healthy meal that you can enjoy on the go!
Tips for Success
- Use a Silicone Muffin Pan: To prevent the egg bites from sticking to the pan, use a non-stick muffin tin or silicone pan. This will make it easier to remove the egg bites once they’re cooked and ensure that they retain their shape.
- Chop Veggies into Uniform Pieces: For even cooking, be sure to chop your veggies into small, uniform pieces. This will ensure that they cook evenly and blend seamlessly with the eggs.
- Don’t Overfill the Muffin Tins: Resist the urge to overfill the muffin tins with the egg mixture. Leave a little room at the top to allow the egg bites to puff up slightly as they bake without overflowing.
- Use High-Quality Ingredients: While you may use leftover veggies, it’s better to use high-quality ingredients whenever possible for the best results. Fresh, organic veggies and pasture-raised eggs will not only taste better but also provide more nutrients and flavor to your egg bites.
- Remove Excess Water from Veggies: To prevent your egg bites from becoming watery, be sure to remove excess moisture from any watery vegetables, such as tomatoes, before adding them to the egg mixture. You can do this by patting the chopped veggies dry with a paper towel before adding them to the muffin tin.
- When serving these at a social gathering, you can make them smaller by using a mini muffin tin instead. They’ll make a great bite-sized appetizer!
Pro Tip: For a lighter and airier texture, you can separate the egg whites from the egg yolks and whisk them until fluffy before incorporating them into the egg mixture. This creates a spongy texture that is similar to the traditional egg muffins.
Storage
Store. These veggie egg bites can be stored in the refrigerator for up to 3 days or frozen for up to 3 months. But before storing your egg bites in an airtight container or freezer bag, be sure to allow them to cool completely. This will prevent condensation from forming in the sealed container, which can make the egg bites soggy.
Reheat. You can easily reheat them in the microwave or toaster oven until warmed through. Let the frozen egg bites thaw in the fridge overnight before reheating.
One Last Thing
While we often focus on providing healthy meals for our kids, it’s equally important for us, adults to prioritize our health and well-being by fueling our bodies with wholesome foods.
By incorporating protein-rich foods like these vegetable egg bites into your morning routine, you can stay fuller for longer and avoid the mid-morning slump that often leads to unhealthy snacking or overeating later in the day.
Your Turn
If you make these vegetable egg bites, please take a moment to let me know how you liked them by leaving a star rating and a comment below on the recipe card.
Top Recipes To Try Next
Veggie Egg Bites – Easy and Healthy Recipe
Ingredients
- 10 large eggs
- ¾ cup mushrooms
- 1 green bell pepper
- ¼ cup onion
- 1 tomato
- ½ tsp garlic powder
- ¼ tsp black pepper
- ¼ tsp salt
- 1 tbsp chopped parsley for garnish
Instructions
- Start by preheating your oven to 350° F. Spray your muffin tin with cooking spray or use silicone liners to prevent the egg bites from sticking.
- Using a sharp knife, finely dice the mushrooms, green bell pepper, onion, and tomato.¾ cup mushrooms, 1 green bell pepper, ¼ cup onion, 1 tomato
- Using a large measuring cup, evenly distribute the chopped veggies among the 12 muffin cups.
- In a large bowl, crack the 10 whole eggs and add the garlic powder, salt, and pepper.10 large eggs, ½ tsp garlic powder, ¼ tsp salt, ¼ tsp black pepper
- Whisk until well combined.
- Pour egg mixture over the chopped veggies in each muffin tin, filling them nearly to the top.
- Transfer the muffin tin to the preheated oven and bake for 20 minutes, or until the egg bites are set and lightly golden on top. Alternatively, you can also make these veggie egg bites in an air fryer using an air fryer cupcake mold for a quicker cooking process. Put some nonstick spray in the air fryer and arrange them in the basket with optimal space. Cook at 350°F for about 10-12 minutes until they're golden and cooked through.
- While the veggie egg bites cook, chop the parsley.
- Once cooked, remove the muffin tin from the oven and sprinkle the chopped parsley over the egg bites.1 tbsp chopped parsley
- Serve hot, or allow to cool completely before storing. Enjoy!
Notes
- Use a Silicone Muffin Pan: To prevent the egg bites from sticking to the pan, use a non-stick muffin tin or silicone pan. This will make it easier to remove the egg bites once they’re cooked and ensure that they retain their shape.
- Chop Veggies into Uniform Pieces: For even cooking, be sure to chop your veggies into small, uniform pieces. This will ensure that they cook evenly and blend seamlessly with the eggs.
- Don’t Overfill the Muffin Tins: Resist the urge to overfill the muffin tins with the egg mixture. Leave a little room at the top to allow the egg bites to puff up slightly as they bake without overflowing.
- Use High-Quality Ingredients: While you may use leftover veggies, it’s better to use high-quality ingredients whenever possible for the best results. Fresh, organic veggies and pasture-raised eggs will not only taste better but also provide more nutrients and flavor to your egg bites.
- Remove Excess Water from Veggies: To prevent your egg bites from becoming watery, be sure to remove excess moisture from any watery vegetables, such as tomatoes, before adding them to the egg mixture. You can do this by patting the chopped veggies dry with a paper towel before adding them to the muffin tin.
- When serving these at a social gathering, you can make them smaller by using a mini muffin tin instead. They’ll make a great bite-sized appetizer!
Nutrition
Tamara Tsaturyan is the owner and writer of Thriving In Parenting, a website focused on providing simple tips for busy parents — easy and healthy recipes, home decor and organization ideas and all things P A R E N T I N G.
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