Veggie Egg and Spinach Muffins

1. PREPARE YOUR WORKSTATION

   • Clear your counter and gather all ingredients and tools.

   • Use a non-stick muffin tin or grease thoroughly with butter, oil or cooking spray (silicone molds work best).

   • Preheat oven to 350°F (175°C) – A properly heated oven ensures even cooking.

   Tip: If using metal muffin tins, double-grease to prevent sticking.
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1. CHOP VEGETABLES

   • Spinach: Roll leaves into a tight bundle, then slice thinly (chiffonade) for even distribution.

   • Bell Peppers: Cut into 1/4-inch dice – Too large and they won’t cook.

   • Onions: Finely mince or grate for a milder flavor (no big chunks).

   Tip: For extra flavor, sauté onions and peppers in 1 tsp oil for 2-3 mins to soften.
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1. WHISK EGGS

   • Crack eggs into a large bowl (not directly into the mix to avoid shells).

   • Add milk (or almond milk), salt, pepper and garlic powder.

   • Whisk vigorously for 30+ seconds until fully blended and slightly frothy.

   Tip: For fluffier muffins, add 1/4 tsp baking powder to the eggs.
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1. COMBINE INGREDIENTS

   • Add veggies and cheese to the egg mixture.

   • Fold gently with a spatula (don’t overmix or muffins get dense).

   • Let sit 2-3 minutes so veggies soften slightly in the liquid.

   Tip: For extra protein, mix in crumbled cooked bacon or diced ham.
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1. FILL MUFFIN CUPS

   • Use a ladle or measuring cup for even distribution.

   • Fill each cup 3/4 full (they rise slightly).

   • Tap tin lightly on the counter to remove air bubbles.

   Tip: Sprinkle extra cheese on top for a golden crust.
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1. BAKE

   • Place on the center oven rack (not too high or low).

   • Bake 20-25 mins until tops are set and edges pull away slightly.

   • Check at 20 mins – Overbaking makes them rubbery.

   Tip: Insert a toothpick – If clean, they’re done. If wet, bake 2 more mins.
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1. COOL AND SERVE

   • Let cool 5 mins in the tin (they firm up as they rest).

   • Run a butter knife around edges to loosen gently.

   • Transfer to a wire rack to cool completely.

   Tip: If they stick, place the tin on a damp towel for 1 minute to steam-release.
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1. STORE FOR MEAL PREP

   • Fridge (4 days): Store in an airtight container with a paper towel to absorb moisture.

   • Freeze (3 months): Wrap individually in foil, then thaw overnight in the fridge.

   • Reheat: Microwave 30 secs or oven at 300°F (150°C) for 10 mins.

   Tip: Freeze in a single layer first to prevent sticking.
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