Recipe description
June 28, 2026
Meal prep egg muffins with vegetables
Vegetable-packed egg muffins for easy, gut-friendly meals every day.
Meal Prep Friendly
Easy Recipe
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: tree_nut, milk
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We found the following intolerances in the recipe ingredients: lactose
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from vegetables supports gut-friendly digestion.
- Colorful plant foods provide polyphenols and dietary diversity.
- Balanced with protein from eggs and fiber-rich vegetables for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Eggs
6
piece
Spinach
1
cup
Bell Pepper
1
piece
Onion
0.5
piece
Cheese, cheddar
0.5
cup
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat the oven to 350°F (175°C) and grease a muffin tin.
2
In a bowl, whisk together the eggs and season with salt and black pepper.
3
Chop the spinach, bell pepper, and onion, then fold them into the egg mixture.
4
Pour the mixture evenly into the muffin tin and sprinkle the cheddar cheese on top.
5
Bake for 20-25 minutes or until the muffins are set and lightly golden on top.
6
Allow to cool slightly before removing from the tin and serve warm or store in the fridge.
More Recipes For Your Gut
Nutrition
120 kcal
Calories
6 g
Protein
4 g
Carbohydrates
1 g
Fiber
2 g
Sugar
6 g
Fat
1.5 g
Saturated fat
0.25 g
Salt
FAQ
How many eggs should I use for a batch of egg muffins?
Typically 6–8 eggs for a dozen muffins; adjust based on muffin size and how veggie-packed you want them.
What vegetables work best in these muffins?
Bell peppers, spinach, onions, mushrooms, zucchini, broccoli, and tomatoes are great; drain excess moisture.
Can I make this vegan or dairy-free?
Yes: replace eggs with a plant-based egg substitute (or flax eggs) and use dairy-free milk and cheese or nutritional yeast.
How should I store the muffins and how long do they keep?
Store in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months.
How do I reheat muffins without drying them out?
Microwave 30–60 seconds per muffin, or warm in a 160°C (325°F) oven for 8–12 minutes.
Can I freeze them after baking, and how do I thaw?
Yes, freeze cooled muffins; wrap individually, thaw in the fridge or reheat from frozen.
What is a healthy serving size?
One muffin is a good portion; adjust to your daily protein and fiber goals.
Are these muffins suitable for gluten-free or keto diets?
They can be gluten-free if you use gluten-free ingredients; not strictly keto-friendly due to vegetables—use low-carb veggies if you’re aiming for lower carbs.
Any tips to prevent soggy muffins or bursting edges?
Drain vegetables well, sauté or pat dry, spray cups or use a nonstick tin, and avoid overmixing.
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