Colorful Egg Muffin Bites
My healthy cooks, today I’m bringing you another recipe to fill your brunch table with goodness — my egg muffin bites! This one became an instant hit at Charley St, too. Should we add it to the menu? You can be the judge after you make these! Remember, these egg muffin bites are completely customizable, so if there is a particular veggie you have sitting in your fridge ready to be used up, now is your chance!
What makes these egg muffin bites healthy?
This is a great savory option that packs a punch of protein, good fats, B-vitamins, and minerals too! You will be getting about 12-18 grams of protein in each bite thanks to the eggs, and if you wanted to make these with egg whites that would work well too.
This one is also all about colour as always. We’re adding in plenty of extra goodness with our mushrooms, eggplant, and caramelized onion, which are adding their own dose of nutrients including vitamin B, A, and K! These are great for energy, keeping blood pressure regulated, brain function, and immunity thanks to those antioxidants!
The color code for this recipe is YELLOW! Yellow foods are often packed with healthy fats, antioxidants, flavonoids, and nutrients to help our bones, skin and eyes.
What makes these egg muffin bites easy?
This is such a simple one guys. Really all you need to do is cook up your veg or use whatever you have leftover, and then mix it in with your eggs, coconut milk, and spices. Once your oven is preheated, you have brunch ready to go in 15 minutes cooking time! Can’t wait to see how you customize these with all your favorite veggies and spices.
Recipe: Healthy Dairy Free Egg Muffin Bites
Prep Time: 5 minutes
Cook Time: 15 minutes
Serves: 6
Cost per serving: <$5
Skill level: Easy
Ingredients:
12 large eggs
1/4 cup coconut milk
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp oregano (dried)
1/2 cup chopped roasted eggplant
1/4 cup chopped caramelized onion
1/4 cup chopped sautéed mushrooms
^ You can sub for up to 1 cup of any veggies of your choice!
1 large tomato, cut into about 6 wedges
Olive oil
Method:
- Preheat oven to 400 F/205 C.
- Grease a 6-muffin tin with a bit of olive oil and/or line with parchment paper squares that have been scrunched up to fit in the tins one at a time. You can also make these smaller and make 12 muffins.
- Whisk together your eggs, veggies, coconut milk, and seasonings.
- Fill the muffin cups one at a time with your mix. Top with a slice of tomato.
- Crack an additional egg on top of each muffin if you like.
- Bake for 15 minutes or until golden and crispy around the edges.
