Prep these broccoli rice red pepper egg muffins ahead for a lean and green breakfast. These Paleo-friendly healthy breakfast muffins sneak in lots of veggies!
One of our favorite things is sharing delicious and tasty recipes with you. Especially breakfast recipes because they are our favorite! They're also where we can make the biggest impact on changing your diet with just a minimal amount of effort. And these broccoli rice red pepper egg muffins are simply made; They're basically healthy breakfast muffins.
Most people will skip breakfast because they are too rushed in the morning. But when you are prepared with recipes like this one, or any of our other favorite egg muffin recipes, you will be set up for success every morning—or for as long as this recipe lasts!
What's fun about this recipe is that it takes the concept of healthy breakfast muffins and turns it upside down by making it a savory breakfast muffin. They bake in a muffin tin, which makes for easy clean-up, too.
Eggs vs. egg whites
This recipe uses both whole eggs and egg whites. They're both full of protein, but the whites are almost a completely pure source of protein without any carbohydrates or fat. Additionally, egg whites add some structure to these healthy breakfast muffins.
What kind of diet are these healthy breakfast muffins good for?
This particular recipe works well for many different diets, including low-carb, Paleo, Whole30, gluten-free, and 21-day sugar detox plans. Pair the muffins with your favorite sides (hash browns or even a side salad work great) to help meet your personal macronutrient goals.
Recipe variations
These egg muffins can be customized according to your preferences.
- Use another kind of nondairy milk if you don't have coconut milk.
- Swap green, yellow, or orange bell pepper instead.
- Add a ½ teaspoon of onion powder along with the garlic powder.
- Add ¼ cup of halved cherry or grape tomatoes.
- Stir in 1 cup of chopped spinach, kale, or Swiss chard.
- Fold in 1 cup of crumbled cooked sausage, ground beef, or chorizo for more protein.
- Opt for riced cauliflower instead of broccoli rice, or use brown rice or quinoa if you are not following a low-carb diet.
Storage tips for broccoli rice red pepper egg muffins
These egg muffins will keep well in the refrigerator for up to 4 days if wrapped well so they don't dry out. Gently reheat them in the microwave if you'd like, but a medium oven (about 350 F) or toaster oven for 5 to 10 minutes makes for a better-tasting egg muffin.
You can also freeze them, too. Wrap them individually in aluminum foil and transfer to a zip-close plastic freezer bag. Remove these broccoli rice red pepper egg muffins from the freezer and reheat directly in a preheated 350 F oven. Or defrost them overnight in the fridge, as needed, and reheat as directed.
Bonus: These little bite-sized breakfast muffins will cost you just cents a piece to make!
Read More: Amp up the nutrition even more with this High Protein Breakfast Egg Muffin Meal Prep.
Broccoli Rice Red Pepper Egg Muffins Ingredients:
- 4 large eggs
- 4 large egg whites
- 1 tbsp. unsweetened coconut milk
- ½ cup broccoli, riced
- ¼ cup roasted red pepper, diced
- ½ teaspoon garlic powder
- salt & pepper to taste
Broccoli Rice Red Pepper Egg Muffins
Ingredients
- 4 large eggs
- 4 large egg whites
- 1 tbsp. unsweetened coconut milk
- ½ cup broccoli riced
- ½ cup roasted red pepper diced
- ½ tsp garlic powder
- Salt & black pepper to taste
Instructions
- Preheat oven to 325 F. Spray a muffin tin with cooking spray or lightly greasing with coconut oil.
- In a large bowl, whisk together the eggs, egg whites, milk, garlic powder, salt and pepper.
- Add the riced broccoli and roasted red pepper.
- Transfer the mixture to the muffin tin, dividing evenly among 8 cavities.
- Bake at 325 F for 20-22 minutes until eggs are set and firm in the center.
- Remove from the oven and carefully remove the egg muffins with a small spatula. Transfer to a wire rack to cool completely.
- Eat immediately, or store in the refrigerator up to 4 days.
