Healthy Meal Prep
Egg and Veggie Muffins Recipe

Egg and Veggie Muffins


Egg white muffins full of spinach, Cheddar cheese, and corn are an easy make-ahead option for breakfast, and they freeze well to boot!


  • cooking spray
  • 1 ½ cups white whole wheat flour
  • 1 cup shredded Cheddar cheese
  • 1 cup chopped spinach
  • ½ cup corn
  • ½ cup skim milk
  • ⅓ cup liquid egg whites
  • ½ tomato, diced


  1. Preheat the oven to 350 degrees F (175 degrees C). Grease a muffin tin with cooking spray.
  2. Mix flour, Cheddar cheese, spinach, corn, milk, egg whites, and tomato in a large bowl until well combined. Spoon mixture into the muffin tin.
  3. Bake in the preheated oven until tops are set and edges start to pull away from the sides of the muffin cups, 20 to 25 minutes. Cool for 5 minutes before removing from the tin.

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Nutritional Information

Egg and Veggie Muffins

Servings Per Recipe: 12
Calories: 106.9
% Daily Value *
protein: 12 %
carbohydrates: 5 %
exchange other carbs:
dietary fiber: 9 %
fat: 5 %
saturated fat: 10 %
cholesterol: 3 %
vitamin a iu: 8 %
niacin equivalents: 13 %
vitamin b6: 2 %
vitamin c: 3 %
folate: 3 %
calcium: 8 %
iron: 5 %
magnesium: 3 %
potassium: 4 %
sodium: 3 %
thiamin: 2 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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