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Egg & Vegetable Muffins

Looking for something easy to make as a snack or even as part of your kid’s school lunch; look no further.

Parents are not only always looking for creative ways to get their kids to eat vegetables, but also, great snack and lunchbox ideas that are high in protein.

These vegetable egg muffins are high in protein and are packed with a variety of colourful vegetables.

Not only are they a good way to add some extra fibre into the day, but they also provide choline, vitamin C, manganese, quercetin and B vitamins.

Did I mention that they also taste delicious- like a mini quiche!!


1 tablespoon olive oil
1 cup chopped red pepper
1 cup chopped green pepper
1 cup chopped yellow onion (½ onion)
1 cup chopped mushrooms
3 zucchinis
6 whole eggs
4 egg whites
1 circle of feta cheese (70g)
2 teaspoons of parsley
½ clove of garlic
Salt and pepper


1 Heat the oven to 180 °C
2 Chop the peppers, onion, mushroom and zucchini into small cubed pieces.
3 Pour a little olive onto a non-stick pan and place onto a medium-heated stovetop.
4 Add all the vegetables to the pan, once it’s hot, and sauté for 5-10 minutes until the vegetables slightly brown and their liquid starts to extract.
5 Grate the garlic into the vegetable mixture and give it a stir.
6 Allow to cool for 5 minutes.
7 Break 6 whole eggs into a large bowl and 4 egg whites.
8 Add the chopped parsley and crumble in the feta cheese into the egg mixture.
9 Add the vegetable mixture, in batches, using a colander-like spoon in order to remove the liquid. Whisk the vegetables evenly into the mixture.
10 Take a 12-hole muffin tray and spray it with olive oil spray.
11 Evenly pour the muffin mixture into each hole, filling it just before the top.
12 Place in the oven to bake for 25-30 minutes, checking that it is golden brown on the top and that the egg mixture is cooked through.

*These muffins can be stored in the fridge for up to five days or they can be popped in the freezer to keep for longer. To defrost or re-heat just pop them into the microwave.

Nourish yourself to the sunrise.

Cooked with love,
Sunrise by HM

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