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Veggie Egg Bites - Easy and Healthy Recipe

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.

Prep Time
15 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 12
Calories: 60 kcal
Course: Breakfast , Snacks , Lunch
Cuisine: American

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

    Cup of Yum
  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.
  10. Serve hot, or allow to cool completely before storing. Enjoy!

Notes

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  • 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

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

% 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.