High Protein Breakfast

Egg Muffin Prep

Easy Veggie Egg Muffins (Meal-Prep Friendly, High-Protein & Hair-Healthy!)

These Veggie Egg Muffins are the perfect grab-and-go breakfast for busy mornings. They’re packed with protein, loaded with fresh vegetables, and baked in a toxin-free nonstick muffin pan for a clean, wholesome meal prep option. Each muffin is light, fluffy, and full of flavor from red bell pepper, broccoli florets, and sweet white onion. They’re naturally gluten-free, low-carb, and customizable—perfect for anyone focused on healthy eating, fitness goals, or supporting hair growth through nutrient-dense meals.

Whether you’re preparing breakfast for the week or just want something simple and nourishing, these egg muffins are fast, delicious, and incredibly satisfying.

 

Why You’ll Love This Recipe

• Meal prep superstar: Makes several servings and stores beautifully.

• High in protein: Great for staying full and supporting hair and nail growth.

• Vegetable-packed: Broccoli, peppers, and onions add nutrients and flavor.

• Customizable: Swap veggies or add spices to make it perfectly yours.

• Quick: Mix, pour, bake—done in under 25 minutes.

 

Ingredients

Egg Mixture

• 4 eggs

• Salt, to taste

• Black pepper, to taste

• Vegan cheddar cheese (optional, but adds flavor and richness)

• 1–2 tsp avocado oil (for greasing the muffin pan)

Vegetables

• ¼ cup red bell pepper, finely chopped

• ¼ cup broccoli, finely chopped

• ¼ cup white onion, finely chopped

 

Instructions

1. Prep the Ingredients

Start by chopping your vegetables into small, uniform pieces. Smaller cuts help the muffins cook evenly and give each bite a balanced mix of broccoli, bell pepper, and onion.

Lightly grease your non-toxic nonstick muffin pan with avocado oil. This prevents sticking and ensures easy removal after baking.

2. Whisk the Eggs

Crack the 4 eggs into a medium mixing bowl. Add salt, pepper, and vegan cheddar cheese if you’re using it. Whisk thoroughly until the yolks and whites are fully combined and the mixture is smooth. A well-whisked egg mixture creates fluffier muffins.

3. Add Veggies to the Muffin Pan

Evenly distribute the chopped red bell pepper, broccoli, and onion among the muffin cups. Filling each cup with veggies first helps keep the vegetables from floating to the top. It also ensures each muffin gets a consistent amount of flavor and nutrients.

4. Pour the Egg Mixture

Carefully pour the whisked eggs over the vegetables in each muffin cup, filling each one about ¾ full. Leave a little space at the top—your muffins will puff while baking.

5. Bake

Place the pan in a preheated oven at 365°F.

Bake for 18 minutes, or until the centers are fully set and no longer jiggly.

Depending on your oven, you may need an additional 1–2 minutes. The tops should be lightly golden and slightly puffed.

6. Cool and Serve

Remove the muffins from the oven and let them cool for 3–5 minutes before taking them out of the muffin pan. Once cooled, enjoy immediately—or store for meal prep.

 

Storage Instructions

• Refrigerator: Store in an airtight container for up to 4 days.

• Reheat: Microwave for 15–20 seconds.

• Freezing: Yes! Freeze for up to 2 months. Thaw overnight for best texture.

 

Optional Add-Ins

Want to switch things up? Try adding:

• Spinach

• Mushrooms

• Diced tomatoes

• Jalapeño for heat

• Fresh herbs

• Turkey bacon bits

• Nutritional yeast (adds B vitamins & cheesy flavor)

 

Tips for Perfect Egg Muffins

• Chop vegetables finely so the muffins hold together well.

• Don’t overfill the muffin cups—¾ full is ideal.

• If using watery veggies (mushrooms, tomatoes), sauté first to prevent soggy muffins.

• Silicone or toxin-free nonstick pans make removal super easy.

 

Hair-Healthy Benefits

These muffins are packed with nutrients that support strong, growing hair:

• Eggs: Rich in protein and biotin.

• Broccoli: High in vitamin C and folate.

• Red bell pepper: One of the best natural sources of vitamin C (needed for collagen production).

• Onion: Contains sulfur, which supports healthy hair follicles.

• Avocado oil: Adds healthy fats that improve shine and reduce breakage.

This is a nutrient-dense, scalp-friendly breakfast that fits perfectly into your natural hair growth lifestyle.

 

Allergy Notice

Do not consume this recipe if you are allergic—or suspect you may be allergic—to any of the listed ingredients.