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I like to include protein in just about all of my meals and snacks, which helps me to stay full longer. If I can squeeze in a serving of veggies at the same time, better yet. But you know what’s just as important as finding a healthy, protein-rich meal? Making sure that it tastes good and that it comes together easily! These Egg and Veggie Muffins are a delicious Clean Eating Breakfast or Snack, which meets all of my criteria!

Egg and Veggie Muffins

One of my most popular blog posts ever has been my Egg and Cheese Mini Muffins, which I developed for my kids years ago. Think of these muffins as just a grown up version of the minis!

The idea for this particular meal came from my friend Monica, who is an amazingly healthy cook and clean eater. She has two kids about the same ages as mine, and she manages to pack their little bodies full of healthy proteins, fats, fruits, and veggies by making it all taste delicious.

Here she is with Nora!

Monica and Nora

And since I’m on a mission to include even more healthy meals in our family’s diet, I asked Monica to share some of her family’s favorites with us. Little did I know that she would send me a virtual cookbook full of tried-and-true, kid-approved clean eating recipes. She has so many great ideas, in fact, that you will continue to see her recipes on here for awhile to come. After all, the meals that are tested by friends always turn out the best, right?

The recipe that Monica originally gave me was for Egg White and Zucchini Muffins. I ended up altering the recipe significantly, just because I wanted to use the ingredients that I had on hand. I was so pleased with the way they turned out, that I’m sharing them with you today!

And you know what’s nice about these “muffins”? They freeze really well! Just wrap them individually in a zip-top bag and pull them out as you need them. A few seconds in the microwave should get them toasty and warm again!

Egg and Veggie Muffins

4.75 from 4 votes
Prep: 10 minutes
Cook: 30 minutes
Total: 40 minutes
Servings 8



  • Preheat oven to 375 degrees F.
  • Coat 8 muffin cups with liners and cooking spray.
  • In a medium bowl, toss together all of the vegetables.
  • Spoon vegetable mixture into prepared muffin cups, filling each cup about 2/3 full.
  • In a separate bowl, whisk together eggs, egg whites, Italian seasoning, salt, and pepper. Use a 1/3-cup measuring cup to scoop egg mixture into each of the muffin cups, filling each cup to the top.
  • Sprinkle the tops of each muffin with about ½ - 1 teaspoon of Parmesan cheese.
  • Bake muffins for 30 minutes, or until puffy, golden, and cooked through.
Author: The Seasoned Mom

Looking for other healthy and delicious breakfast recipes? Try these favorites:

Overnight Strawberry Quinoa Parfaits

Overnight Strawberry Quinoa Parfait 8

Skinny Mexican Breakfast Casserole

Mexican Breakfast Casserole 4

 Healthy Peach Jam Bars

Healthy Peach Jam Bars 8

 Skinny Frittata with Smoked Salmon and Spinach

Skinny Frittata with Smoked Salmon and Spinach

 Healthy Blueberry Cheesecake Pancake Sandwiches

Pancake Sandwiches 3

Freezer-Friendly Egg White, Veggie, and Cheese Burritos



Hey, I’m Blair!

Welcome to my farmhouse kitchen in the foothills of Virginia’s Blue Ridge Mountains. Inspired by local traditions and seasonal fare, you’ll find plenty of easy, comforting recipes that bring your family together around the table. It’s down-home, country-style cooking!

Read More

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  1. Michele @ Alwayzbakin says:

    Just love these! I really need more healthy meals in my life. Def going to try this! Pinned and tweeted!

    1. Blair says:

      Thanks, Michele! These are definitely healthy and easy. Enjoy! 🙂

  2. Katie says:

    Love anything in a cute little muffin cup like that! Makes it super easy to transport. I would love to make these and add some meat!

    1. Blair says:

      Great idea to add the meat, Katie! Enjoy. 🙂

  3. Madonna says:

    Very appealing for children, but I think with a green salad they would make a very lovely lunch or brunch for grownups.

  4. linda says:

    On the hunt for some new recipes for my teen girls on school mornings. I do like to include protein because it “sticks” long to keep the grumbles away before late lunch time. Pinning. Thanks for posting this. Have a good day! Linda

    1. Blair says:

      That’s great, Linda! I hope that you enjoy them!

  5. Miz Helen says:

    5 stars
    What a great muffin for breakfast and perfect for the school bunch! Thanks so much for sharing with Full Plate Thursday and have a great weekend!
    Come Back Soon!
    Miz Helen

  6. Misty Nicole Overstreet-Roberts (The Lady Prefers To Save) says:

    What a great tip! Hello, my name is Misty, from The LadyPrefers2Save at https://theladypreferstosave.com, and I’m one of the new co-hosts for the Merry Monday Linky Party! Thanks for linking up at the Merry Monday’s Linky Party this week. Have an awesome week!

  7. Stephanie says:

    A huge thank you for sharing this!! We’ve been trying to eat healthier around here as well and I was in desperate need of new breakfast ideas!!! Thank you so much for linking up at Tasty Tuesday! Your recipe has been pinned to the Tasty Tuesday Pinterest board! Please join us again this week!

    1. Blair says:

      Hi, Stephanie! Thanks for visiting the blog!

  8. Miz Helen says:

    5 stars
    Your Recipe is featured on Full Plate Thursday this week. Hope you enjoy your weekend and your new Red Plate!
    Come Back Soon,
    Miz Helen

    1. Blair says:

      Thanks so much, Miz Helen!!!

  9. Kathy says:

    4 stars
    I’ve been looking for some recipes like these to try. My husband and I are both trying to become healthier.

    1. Blair says:

      Hi, Kathy! That’s great — I hope that you enjoy the healthy recipes that also taste good. 🙂

  10. Katie says:

    Would love to hear more about your plans? Do you have the nutritional info for these.

  11. Wai says:

    Hi Blair!
    Your recipes look so easy that I’m gonna try even though I have NEVER baked a cake/cupcake/cookies. On Amazon now getting baking trays… Fingers crossed they don’t burn!

    If I make a batch, can I freeze these? And when it comes to thawing, do I need a microwave or can I pop them in a toaster oven or stovetop pan?
    Thanks, Wai

    1. Blair says:

      Hi, Wai! I hope that you enjoy them! Just keep your eye on them as they’re baking — I’m sure you’ll do great, they’ll taste delicious, and they won’t burn. 🙂

      If you make a batch of the egg muffins, you can definitely freeze them. I like to thaw them in the refrigerator overnight, but if you don’t think ahead enough to do that, you can certainly cook them in a regular oven or in a toaster oven in the morning to reheat them. When cooking in the oven or toaster oven, you might need to cover them with foil towards the end so that they don’t burn…it just depends on how long it takes them to reheat. Hope that helps!

  12. Monty’s Grandma says:

    5 stars
    Can i use chopped fresh spinach? How much would you add? Thanks

    1. Blair says:

      Hi! Yes! You can use almost any veggie that you have on hand. 🙂 I would add as much or as little as you like. Start with a small amount, whisk it into the eggs, and see if it looks good. Maybe 1/4 – 1/2 cup? You can always add another handful if you want it really full of spinach. Enjoy!