These Rainbow Veggie Breakfast Egg Muffins are a quick and easy breakfast for busy mornings. A healthy breakfast kids and adults alike will love!
Sometimes, mornings can be tough. Just trying to get everyone up and fed, dressed, and out the door without having to reheat your coffee 5 times is tough. Not to mention the hair brushing. Oh my gosh, the hair brushing! And the backpacks, and the lunches, and all the other million things you need to remember while attempting to get everyone ready to tackle the day.
Its not just tough – it can be overwhelming. But of all the things that I try to tackle, the things I accidentally forget, and the balls I intentionally drop (you just cannot do it all, am I right?) – one thing I insist on every single morning is a solid breakfast for everyone. And coffee for me, definitely coffee. Getting some good meal right off the bat not only helps everyone be able to have a good start to the day but also helps bellies stay full, minds stay sharp, and moods stay happy.
Thank you to Iowa Egg Council for sponsoring this post. And Thank YOU for supporting the brands that support me and allow me to continue to grow. All opinions, recipe and photographs are my own.
Rainbow Veggie Breakfast Egg Muffins
Start your day with tons of nutrition with this super easy creative and delicious breakfast egg muffin recipe!
Egg muffins are an awesome breakfast for busy mornings! I like to have my girls help me make them on a Sunday afternoon, and then we enjoy them for a few mornings in a row after that. Not only are they ready-to go breakfasts, but they are also great to pack into a lunch box (breakfast for lunch is a fun twist!) or a quick on-the-go snack in between school and lessons.
I love making sure my girls get some eggs before they head to school in the morning. Not only do eggs have 6 grams of high quality protein per egg that will help those little tummies stay full until lunch, but they also have over 13 essential nutrients – including choline and lutein which help play a roll in brain health and cognition. In a world where they are constantly being bombarded with junk food (and a teacher who hands out candy on Fridays), its important to start our days with the best that we can! We are also loving these make ahead Chorizo Frittata Freezer Breakfast Sandwiches for bust mornings!
How to Get Your Kids To Eat More Veggies
These breakfast cups are so super great because they are so versatile and fun to make! My number ONE tip to get kids to eat more veggies is to give them control over what they add to their meals. The “Build Your Own” concept is my favorite because kids LOVE to be in control, and this is a simple way to get them more invested in what they are eating – just like in Rainbow Veggie Pizza or in Crock Pot Pork Ramen. The idea is simple – lay out a rainbow array of veggies and allow children to choose their own toppings. Yup, its as simple as that.
By allowing them to choose what and how much of each item they place in their food, they are more likely to try it and enjoy it. To learn more about raising kids who love veggies, make sure you read the Complete Guide to Raising Adventurous Eaters.
Ideas for rainbow veggies for children to try:
RED – sliced cherry tomatoes, diced mini sweet red pepper, diced cooked beets, sliced radishes
ORANGE – shredded carrot, diced mini sweet orange pepper, sliced orange cherry tomatoes
YELLOW – diced mini sweet yellow peppers, corn, diced yellow beets
GREEN – chopped spinach leaves, shredded zucchini, diced cucumber, diced green pepper, chopped broccoli
PURPLE/BLUE – shredded purple cabbage, chopped purple asparagus, shredded purple carrots
OTHER – riced cauliflower, diced onion, diced mushroom (ok, technically this isn’t a veggie, but its still a good option!)
- 10 eggs
- 3 TBSP milk
- 1 cup quality white cheddar cheese
- 6 strips of bacon, cooked and crumbled
- 4 cups total chopped veggies in a rainbow of colors (see note below)
- 1/2 tsp salt
- 1/2 tsp pepper
- 1 TBSP fresh parsley
- Preheat oven to 350F.
- Spray a 12-hole muffin pan with cooking spray or line with silicone liners.
- Prepare the bacon (or sausage, or ham, if using) and grate the cheese. Set aside.
- Prepare your rainbow of veggies by chopping, dicing, julienning and/or shredding all your ingredients. Try to make different veggies have different cuts/shapes, as this makes it more interesting for kids. But whatever you have time for is totally perfect! Arrange everything on a plate or large cutting board so all the ingredients are visible.
- In a medium mixing bowl, whisk together the eggs, milk, salt, pepper, and parsley.
- Have your children assist you in arranging the vegetables into each muffin well and top with bacon and cheese. You want each one to be about 3/4 full.
- Pour the egg mixture evenly into each muffin well until the vegetables and bacon are just barely covered.
- Bake for 18-22 minutes, or until the egg is set and the tops are starting to brown.
- Allow to cool in the pan for 5 minutes and then remove.
Store in a covered container in the fridge for up to 3 days.
(Note: can also substitute in sausage or diced ham!)
Note on veggies: - cherry tomatoes, sweet mini red pepper strips, shredded carrots, diced orange sweet mini peppers, corn, diced sweet mini yellow peppers, spinach, shredded zucchini, and chopped mushrooms.
Amount Per Serving: Calories: 180 Total Fat: 8g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 4g Cholesterol: 165mg Sodium: 306mg Carbohydrates: 18g Net Carbohydrates: 0g Fiber: 3g Sugar: 5g Sugar Alcohols: 0g Protein: 10g