Veggie Egg Bites - Easy and Healthy Recipe
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Veggie Egg Bites - Easy and Healthy Recipe
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These veggie egg bites are the perfect way to start your day! While they're low in carbs, they're packed full of nutrients, making them a satisfying and wholesome choice for a healthy breakfast or a high-protein snack.
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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
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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.
- 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.
- 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.
- Serve hot, or allow to cool completely before storing. Enjoy!
Notes
- 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.
- 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 Information
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Serving
1g
Calories
60kcal
(3%)
Carbohydrates
2g
(1%)
Protein
5g
(10%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
0.01g
Cholesterol
136mg
(45%)
Sodium
102mg
(4%)
Potassium
120mg
(3%)
Fiber
0.4g
(2%)
Sugar
1g
(2%)
Vitamin A
348IU
(7%)
Vitamin C
10mg
(11%)
Calcium
24mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 12Serving
Amount Per Serving
Calories 60 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 60kcal | 3% |
| Carbohydrates | 2g | 1% |
| Protein | 5g | 10% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 136mg | 45% |
| Sodium | 102mg | 4% |
| Potassium | 120mg | 3% |
| Fiber | 0.4g | 2% |
| Sugar | 1g | 2% |
| Vitamin A | 348IU | 7% |
| Vitamin C | 10mg | 11% |
| Calcium | 24mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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