When I was in high school, I started to meal prep healthy recipes with my mom. One of my favorite recipes was egg muffins, because they’re so easy and a great on-the-go option. I love that you can make these your own by mixing in anything you’re craving. You can also serve them with toast, potatoes, or fruit, depending on what you’re craving.
This Superfood egg muffin recipe is a balanced breakfast, providing protein, healthy fats, and a variety of vitamins and minerals from vegetables like spinach and bell peppers. Spinach is rich in iron and vitamin K, which supports your bone health. Bell peppers provide a dose of vitamin C to support immune function, while avocado offers anti-inflammatory monounsaturated fats. Turmeric adds an extra boost of antioxidants and anti-inflammatory properties, making these muffins a nourishing and convenient option for your weekly meal prep. You can also store these up to 4 days in your fridge.
Ingredients (Makes 12 Muffins):
Serving size is 2 muffins:
- 10 large organic eggs
- 1/2 cup fresh spinach (chopped)
- 1/4 cup red bell pepper (diced)
- 1/4 cup onion (diced)
- 1/4 cup mushrooms (sliced)
- 1/4 avocado (diced)
- 1/2 teaspoon turmeric (optional for anti-inflammatory benefits)
- 1 tablespoon olive oil or coconut oil (for sautéing)
- Salt and pepper to taste
- 1 Tsp of paprika
- Fresh herbs for garnish (optional – parsley, chives, or cilantro)
Directions:
- Preheat the Oven:
Preheat the oven to 375°F (190°C). Grease a muffin tin with olive oil or line with muffin liners. - Eggs:
In a large bowl, crack the 10 eggs and whisk until well beaten. Add turmeric (if using), salt, and pepper, and mix until combined. - Veggies:
Chop your diced onion, bell pepper, mushrooms, and spinach and add to your egg bowl - Fill Muffin Tin:
Spray your muffin tin with olive oil spray. Evenly distribute into each muffin cup, filling about 3/4 of each cup. - Bake:
Bake for 18-22 minutes or until the egg muffins are fully set and lightly golden on top. - Cool and Serve:
Eat with your chopped avocado and serve with toast, potatoes, or fruit.
Nutrient Breakdown (Per Muffin) – Serving Size is 2 Muffins
Macronutrients:
- Carbohydrates: 3g
- Fiber: 1g
- Sugar: 2g
- Protein: 7g
- Fat: 8g
- Saturated Fat: 1.5g
- Monounsaturated Fat: 5g (from avocado and olive oil)
- Polyunsaturated Fat: 1g (from olive oil)
Micronutrients:
- Vitamin A: 15% of the Daily Value (from spinach and bell pepper)
- Vitamin C: 20% of the Daily Value (from bell pepper)
- Vitamin K: 45% of the Daily Value (from spinach)
- Vitamin E: 6% of the Daily Value (from avocado and olive oil)
- Folate: 10% of the Daily Value (from spinach and eggs)
- Potassium: 150mg (from avocado and spinach)
- Magnesium: 25mg (from spinach and avocado)
- Iron: 1.5mg (from spinach and eggs)
- Calcium: 20mg (from spinach)
- Phosphorus: 100mg (from eggs and spinach)
- Turmeric: Curcumin, known for its anti-inflammatory and antioxidant properties, helping with digestion and overall wellness.
- Avocado: Rich in heart-healthy fats and potassium, supporting cardiovascular health.
Grocery List:
- 10 large organic eggs
- Fresh spinach
- 1 Red bell pepper
- 1 Onion
- Mushrooms
- 1 Avocado
- Turmeric (optional)
- Olive oil or coconut oil
- Salt and pepper
- Fresh herbs (optional: parsley, chives, or cilantro)
