Veggie Egg Muffins for Kids (Freezer-Friendly)
Easy veggie egg muffins made with shredded cabbage, grated pumpkin or squash, broccoli, bell peppers, eggs, and a little bacon. These savory vegetable egg muffins are naturally dairy-free, made without flour or cheese, and perfect for make-ahead breakfasts, school lunchboxes, and freezer meal prep. Makes 12 standard muffins.
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INGREDIENTS
- 8 large eggs
- 2 - 2½ cups cabbage (finely shredded)
- 1½ cups pumpkin or winter squash (grated raw )
- 1 cup broccoli florets (finely chopped)
- ½ large bell pepper (diced)
- ¼ cup bacon (chopped, uncooked)
- ¼ tsp garlic powder
- ¼ tsp onion powder
- ⅙ tsp ground black pepper
- ½ –¾ tsp sea salt (to taste)
INSTRUCTIONS
- Prepare the muffin tin. Preheat the oven to 350°F (175°C). Prepare a standard 12-cup muffin tin. A ceramic-coated pan may not need greasing; otherwise, grease the cavities lightly or use silicone liners.
- Prepare the vegetables. Finely shred the cabbage, grate the raw pumpkin or squash, chop the broccoli into small pieces, and dice the bell pepper.
- Mix the ingredients. Whisk the eggs in a large bowl until combined. Add all the vegetables, chopped cooked bacon, garlic powder, onion powder, black pepper, and sea salt. Mix thoroughly.
- Fill the muffin tin. Divide the egg and vegetable mixture evenly among the 12 muffin cavities, making sure each portion contains a similar amount of vegetables and egg. Avoid overflowing the cups.
- Bake. Bake for 25–30 minutes, until the muffins are set in the centers and reach an internal temperature of 160°F (71°C).
- Cool and serve. Let the muffins rest for a few minutes before removing them from the pan. Serve warm or cool safely before refrigerating or freezing.
NOTES
Muffin pan: I use a ceramic-coated muffin tin, so no paper liners are needed. Other pans may require light greasing.
Vegetables: Finely shred and chop the vegetables for even cooking. If substituting especially watery vegetables, remove excess moisture first.
Bacon: You can omit it or substitute another savory ingredient.
Dairy-free: The original recipe contains no dairy ingredients.
Gluten-free: No flour or breadcrumbs are used. Check bacon and seasoning labels if preparing for someone who requires a gluten-free diet.
Storage: Refrigerate in an airtight container for 3–4 days or freeze for 2–3 months for best quality.
Reheating: Thaw overnight in the refrigerator and reheat leftovers to 165°F (74°C).
School lunch: Pack chilled in an insulated lunch bag with adequate frozen cold packs.
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Serving: 1muffinCalories: 80kcalCarbohydrates: 4.2gProtein: 6gSodium: 210mgFiber: 1.1gSugar: 1.5g