Main Modern Vegetarian Gluten-free
Vegetable and cheese breakfast egg muffins
Twelve portable egg muffins packed with dry-cooked vegetables, herbs, and cheese for four make-ahead breakfasts.
Original meal-prep recipe informed by Food Network muffin-tin egg techniques
Ingredients
Units
Temperature
Servings
Egg muffins
- 15 ml olive oil rounded
- 200 g mushrooms, finely chopped rounded
- 150 g red bell pepper, finely diced rounded
- 120 g baby spinach, chopped rounded
- 50 g scallions, thinly sliced, about 4 rounded
- 5 g fine salt rounded
- 1 g black pepper rounded
- 10 large eggs rounded
- 120 ml milk rounded
- 150 g Cheddar, vegetarian Alpine cheese, or feta, grated or crumbled rounded
- 15 g fresh parsley or chives, chopped rounded
To serve
- 200 g salsa or hot sauce (optional) rounded
Dietary labels are a guide, not a guarantee. If you have an allergy, read the ingredients yourself.
Method
- Heat the oven to 180°C. Grease a 12-cup standard muffin tin very thoroughly.
- Heat the oil in a wide skillet. Cook mushrooms 5 minutes until dry. Add the bell pepper for 3 minutes, then the spinach, scallions, 2 g salt, and the black pepper. Cook until dry and cool on a plate for 5 minutes.
- Whisk eggs, milk, remaining salt, and herbs until combined but not excessively foamy.
- Divide vegetables and cheese among the wells. Pour in egg mixture to three-quarters full and stir each well once.
- Bake 18 to 22 minutes, until the centres no longer jiggle and reach at least 74°C.
- Cool 5 minutes, loosen, transfer to a rack, and cool before packing.
Meal-Prep and Storage
- Refrigerate within 2 hours and use within 4 days at 4°C or colder.
- Freeze cooled muffins individually, then wrap and bag for up to 2 months. Thaw overnight or microwave from frozen.
- Reheat refrigerated muffins 60 to 90 seconds per three; frozen muffins 2 to 3 minutes at reduced power, turning once. Reach 74°C.
- Pack salsa or crunchy sides separately. Do not leave cooked eggs at room temperature beyond 2 hours.
Notes
- Vegetarian and gluten-free when packaged ingredients are verified.
- Feta is saltier than Cheddar or an Alpine cheese; reduce added salt slightly if using it.
- Alpine cheese and rennet. Gruyère AOP is made with animal rennet, its AOP rules say so, and Comté and most Allgäuer Bergkäse and Emmentaler are the same. None of them are vegetarian. Look for a Bergkäse or Alpine-style cheese with mikrobielles Lab on the label, which the Bioland, Demeter and Alnatura cheeses usually carry, and it melts and browns exactly the same. If nobody at the table is vegetarian, buy the Gruyère.
Sources Consulted
- Food Network Kitchen, “Meal Prep Muffin Tin Egg Bites”
- Food Network, “Broccoli and Goat Cheese Muffin Quiche”
- FoodSafety.gov, “Safe Minimum Internal Temperatures”
- FoodSafety.gov, “Cold Food Storage Chart”
Sources consulted
From Christoph Mayer