Hi and happy first day of summer! I made these healthy egg muffins with caramelized onions the other day and we’ve been eating them for breakfast all week long. I love how you can switch up the veggies or type of cheese you want to add. The extra step of caramelizing onions first adds a good depth of flavor, but it does take some additional time.
Healthy egg muffins are the perfect grab-and-go item for breakfast or to pack for a quick lunch. We love adding hot sauce, salsa, or pesto on top for some extra saucy goodness.
how to: caramelize onions
This step is super easy, albeit a tad time-consuming. Typically, caramelizing onions will take me about 30 minutes of cook time. But all you have to do is slice onions, add to a hot pan with avocado oil with a pinch of salt, and let them do their thing!
I used white onion, but feel free to use red onion or a sweet yellow onion as well. Make sure to stir the onions every 5 minutes or so, to make sure they don’t get burned on any side. Here’s what they look like, 30 minutes later:
how to: make healthy egg muffins
Next up, I sautéed the veggies I wanted to use, which were mushrooms, red bell pepper, and spinach. Feel free to use any vegetable combo you enjoy! You don’t have to sauté them first, but they will fit better in the muffin tins and taste better as well.
Lastly, you just need to assemble them! A silicone muffin tin makes it a tad easier to get the muffins out when they’re done, but I still like to add a cooking spray. I always use an avocado oil cooking spray, rather than a traditional grocery store spray. Traditional sprays (like Pam) have added chemicals and propellants and are made with unhealthy oils (click here to read more about unhealthy vegetable oils). Chosen Foods and Primal Kitchen both have avocado oil based cooking sprays.
It is easier to whisk the eggs in a large measuring cup with a spout so you can pour the eggs over the veggies easily, with no spills. Fill until the veggies are covered!
I hope you love this recipe as much as I do! Tell me, which veggies would you include in your egg muffins?
Looking for more egg recipes? Try my Asparagus & Feta Frittata or my Dairy-Free Pesto Frittata!
Healthy Egg Muffins with Caramelized Onions
Ingredients
- 10 eggs large
- 1 white onion medium
- 1/2 cup red bell pepper diced
- 1/2 cup button or cremini mushroom diced
- 1 cup spinach raw, chopped
- 4 oz white cheddar cheese shredded
- 2 Tbsp avocado oil
- 3 sprays avocado oil cooking spray (Chosen Foods and Primal Kitchen have this)
Instructions
- Heat 1 Tbsp avocado oil in a large pan on medium-low heat, and add sliced onion when hot.
- Cook onions on medium-low heat for approximately 30 minutes, until soft and browned, stirring every 5 minutes.
- Meanwhile, preheat oven to 350 degrees Fahrenheit and heat a second pan on medium heat.
- Add remaining 1 Tbsp avocado oil to the second pan, and add the diced bell pepper, mushrooms, and spinach to pan when hot.
- Saute vegetables for approximately 7-10 minutes, until soft.
- Spray a silicone muffin tin with avocado oil cooking spray.
- Add small spoonfuls of cooked veggies, caramelized onions, and a sprinkle of shredded white cheddar cheese to each tin.
- Whisk all eggs in a large bowl or in a large measuring cup with a spout, and pour in equal amounts over each muffin tin.
- Bake at 350 for approximately 25-30 minutes. Check for doneness by inserting a knife into an egg muffin. Ensure eggs are completely set.
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