Protein Packed Veggie Egg Muffins

These gluten free, portable veggie egg muffins are perfect for busy mornings. Use frozen mixed vegetables or your favorite breakfast ingredients. Make a large batch, freeze and reheat in the microwave or air fryer.

SERVES: 12 PREP TIME: 10 minutes COOK TIME: 25 minutes

Grab and Go Breakfast

Make these delicious egg muffins ahead and grab on a busy morning for a protein packed breakfast.

Ingredients

• 12 large eggs

• 1/2 c. milk or cream

• 3/4 c. shredded cheese (Monterey jack, cheddar, etc)

• 1/2 c. cooked brown rice

• 12 oz. frozen vegetable blend (carrot, broccoli, cauliflower, peppers or greens), thawed

• 1/2 frozen diced onion, thawed

• 1 tsp. vegetable oil

• 3/4 tsp. salt

• 1/4 tsp. black pepper

Instructions

1. Preheat oven to 325F, generously spray a 12- muffin tin with pan spray.

2. In a food processor (or by hand) finely chop the vegetables.

3. In a large skillet, heat the vegetable oil over medium heat. Add the vegetables and cook until they are softened and most of the moisture has cooked off. Add the cooked rice and season with salt and pepper.

4. In a large bowl, combine the eggs and milk (or cream) until fully blended.

5. Divide the vegetable mixture between the 12 muffin cups. Sprinkle 1 tablespoon of cheese in each cup.

6. Divide the egg mixture between each cup, filling nearly to the top.

7. Bake for 22-24 minutes. Do not overcook. The eggs are done when they are just set in the middle.

8. Serve or cool and freeze (wrapped in plastic wrap) for up to 30 days.

   Variations: mix up the vegetables with your favorites fresh or frozen varieties like mushrooms, zucchini, spinach, etc.

   Try different cooked meat and cheese combinations like bacon, smoke sausage, diced ham or crumbled turkey sausage. Make sure the meat is precooked. Try Parmesan, cheddar, Swiss or Feta cheese.