Egg and Vegetable Muffins

Yield: 12 muffins | Prep time: 15 minutes | Cook time: 20 minutes

Ingredients:

• 8 large eggs
• 1 cup milk (unsweetened almond milk or low-fat cow’s milk)
• 1 cup bell peppers, diced (any color)
• 1 cup spinach, chopped
• 1/2 cup onion, diced
• 1/2 cup zucchini, grated
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• Optional toppings: shredded cheese (such as mozzarella or cheddar)

Directions:

1. Preheat the oven to 375°F (190°C). Grease a muffin tin with cooking spray or line it with muffin liners.
2. In a large mixing bowl, whisk together the eggs and milk until well combined. Stir in the salt, pepper, garlic powder, and oregano.
3. Add the diced bell peppers, chopped spinach, diced onion, and grated zucchini to the egg mixture. Mix until all the vegetables are evenly coated.
4. Pour the egg and vegetable mixture evenly into the prepared muffin tin, filling each cup about 3/4 full. If desired, sprinkle a small amount of shredded cheese on top of each muffin.
5. Bake for 20-25 minutes or until the muffins are set and a toothpick inserted into the center comes out clean.
6. Let the muffins cool for a few minutes in the pan before transferring them to a wire rack. Serve warm or store in the refrigerator for later use.

Beneficial Properties:

Eggs are an excellent source of high-quality protein and contain essential nutrients like choline and vitamin D, which support brain health and metabolism. The inclusion of a variety of vegetables, such as bell peppers, spinach, and zucchini, adds fiber, vitamins, and antioxidants, contributing to overall health and aiding in digestion. This recipe is versatile and can be easily customized with your favorite vegetables, making it a nutritious option that helps keep blood sugar levels stable while providing lasting energy.

Nutritional Information: 120 calories, 8g protein, 5g carbohydrates, 8g fat, 1g fiber, 200mg cholesterol, 180mg sodium, 250mg potassium.

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