MINI EGG AND VEGGIE MUFFIN

MINI EGG AND VEGGIE MUFFIN

Mini egg and veggie muffins are a protein-rich, savoury option that’s perfect for breakfast, brunch or a nourishing snack throughout the day. Packed with vibrant vegetables like grated courgette and red capsicum, this muffin offers colour, texture and nutrients in every bite. Lightly seasoned with black pepper, it highlights the natural flavours of the ingredients without the need for added salt. With only four simple ingredients and a short bake time, it’s a go-to choice for those seeking convenience and nutrition in one. These mini muffins are ideal for batch cooking, portion control and clean eating, offering an easy way to incorporate vegetables into your routine. Whether enjoyed warm from the oven or cold on the go, they’re versatile and satisfying. Kid-friendly and lunchbox-approved, this wholesome recipe delivers balanced energy and a soft, moist texture in every bite.

RECIPE CATEGORY

Breakfast

SERVING SIZE

1

CUISINE

Australian/New Zealander

PREPARATION/TECHNIQUES

5 Ingredients or Less, Bake

OCCASION/HOLIDAY

Back-to-School, Picnic, Spring, Summer, Mother’s Day, Graduation

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Kid Friendly, Low/No Sugar, Quick & Easy, Vegetarian, Wheat/Gluten-Free

DISH TYPE

Frittata

INGREDIENTS

• 1 egg

• 1 tablespoon grated courgette

• 1 tablespoon finely chopped red capsicum

• Pinch of black pepper

FULL NUTRITIONAL INFORMATION

• Calories: 65.6 kcal

• Fat: 4.1 g

• Saturated Fat: 1.4 g

• Carbohydrate: 1.2 g

• Sugar: 0.7 g

• Sodium: 62.1 mg

• Protein: 5.6 g

• Cholesterol: 160 mg

• Calcium: 26.6 mg

• Potassium: 101.1 mg

• Iron: 0.8 mg

• Fiber: 0.3 g

• Vitamin D: 0.9 mg

PREPARATION:

• Preheat Oven: Preheat your oven to 180°C (350°F) and lightly grease a mini muffin tray.

• Combine Ingredients: In a small bowl, break the egg and whisk it until smooth. Stir in grated courgette, chopped capsicum and black pepper.

• Pour Into Mould: Pour the egg mixture into one section of the greased muffin tray or use a silicone muffin cup.

• Bake Until Set: Bake for 12 to 15 minutes or until the centre is firm and the edges are golden.

• Cool And Serve: Allow to cool for 2 minutes before removing. Serve warm or chilled.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS

• Use A Silicone Tray: Silicone muffin cups make it easier to remove the muffin without sticking.

• Grate Courgette Finely: Use a fine grater for even distribution and faster cooking.

• Squeeze Moisture: Gently squeeze the courgette to remove excess water and avoid a soggy texture.

• Double The Batch: Make a few at once and refrigerate for snacks throughout the week.

• Customise Seasoning: Add herbs like parsley or thyme for extra flavour without the need for salt.

VARIATIONS

• Add Cheese: Mix in a teaspoon of grated cheddar or feta for extra richness.

• Boost Protein: Add a small spoon of cottage cheese or chopped cooked chicken.

• More Veggies: Include diced spinach, onion, or mushrooms for added volume and nutrients.

• Spice It Up: Add chilli flakes or smoked paprika for a kick.

• Egg White Option: Use two egg whites instead of a whole egg to reduce cholesterol and fat.

PREPPING AND STORAGE

• Refrigeration: Store in an airtight container in the fridge for up to 3 days. Reheat in the microwave for 20 seconds.

• Freezer-Friendly: Freeze in batches for up to 1 month. Defrost overnight in the fridge or reheat straight from frozen.

• Meal Prep: Make a batch on the weekend and divide it into containers for quick weekday breakfasts.

• Transport Tip: Wrap in foil or place in a small container for a mess-free travel experience.

• Avoid Overbaking: Check doneness early to ensure the muffin remains soft and moist.