These Healthy Breakfast Egg Muffins are filled with superfood vegetables like spinach, avocado, and tomato to provide you with a formidable nutrient boost to kickstart your day! They are easy to make and perfect to make ahead for a week’s worth of quick breakfasts. Low-carb, keto, gluten-free, vegetarian, paleo-friendly, and nut-free.
(This recipe was originally posted on April 5th, 2016. It was reposted with improved photography and recipe on April 2nd, 2019.)
I’m always trying to find new delicious ways to increase my daily superfood intake. One meal in particular that I’ve found difficult to incorporate enough nutrients into is breakfast.
There is always the smoothie bow /french toast/pancake option, which you can top with tons of berries, but I’m not a huge fan of sweet for breakfast, I prefer savory in the morning.
This recipe combines the savory taste of avocado, which gives a creamy and rich taste to the recipe, with a good tomato + spinach kick. I don’t bake avocados often, but I have found that they are actually the perfect healthy fat for various baking recipes.
Avocados, spinach, tomato, and basil are all very powerful superfoods, and they taste so good together. The beauty of this recipe is that you can prepare a batch of these for the week and eat 1 or 2 every morning. It is the perfect healthy breakfast meal prep recipe.
For How Long do These Last?
You can store these in the fridge for up to 7 days, but I recommend that you eat them within 4 to 5 days for optimal taste. Past that point, the avocado will start getting mushy.
Can I Freeze These?
I do not recommend freezing this recipe, as they contain avocado. If you absolutely need a recipe that you could freeze, you could replace the avocado with the same amount of cubed bell peppers or ham/bacon.
Is Cheese Absolutely Necessary?
No, it isn’t. You could make this recipe dairy-free by replacing cheese with the same amount of crumbled tofu and 1-2 tbsp nutritional yeast.
How to Make Sure the Muffins Don’t Get Stuck to the Muffin Pan.
You will need to grease your pan properly for this recipe, as eggs are very sticky, and will glue to your muffin pan if not greased properly. I used an oil spray, but you could use any other type of fat. Just make sure there is enough of it.
Pro Tip: I hate how volatile oil spray is, so I always turn on the fan to the maximum, bring the pan real close and spray there. This way I don’t breathe any of this stuff and keep my counters clean(er).
Can I Really Cook with Avocado?
Yes! And it is delicious, trust me! We are used to eating it raw on toast, as a sauce, or guacamole, but cooked avocado is amazing when done right.
More Breakfast Prep Recipes
- Whole30 Breakfast Casserole
- Low-Carb Zucchini Nests
- Dairy-Free Breakfast Casserole
- Carrot Cake Protein Muffins
Have you tried this recipe? Let me know how you liked it by leaving a comment & rating below! Don’t forget to Follow Me on Pinterest, Instagram, and Facebook for more delicious recipes. I also LOVE seeing your creations, take a pic and Tag @onecleverchef on Instagram!
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Superfood Breakfast Egg Muffins With Avocado And Spinach
These Superfood, Healthy Breakfast Egg Muffins are made with spinach, avocado, and tomato for a very healthy, nutrient-dense combo!
Ingredients
- 8 Eggs
- 1 1/4 cup chopped spinach leaves
- 1 cup avocado cubed
- 1 cup Roma tomato seeded and diced
- 1/3 cup green onion chopped
- 2 tbsp fresh basil chopped
- 1 1/4 Cup shredded mozzarella * divided (see instructions)
Instructions
Preheat oven to 350 degrees Fahrenheit.
Grease a muffin tray with oil spray.
Beat 8 eggs in a large mixing bowl.
Making the Mixture. Stir in 1 1/4 cup chopped spinach, 1 cup cubed avocado, 1 cup seeded + cubed Roma tomato, 1/3 cup chopped green onion, 2 tbsp chopped fresh basil, and 3/4 cup shredded mozzarella.
Pour the mixture evenly into 12 muffins tins.
Top with 1/2 cup mozzarella.
Bake until the cheese starts to brown and a toothpick comes out clean.
Store in the refrigerator for up to 5 days in a sealed container.
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SUPERFOOD BREAKFAST EGG MUFFINS WITH AVOCADO AND SPINACH
I have used your recipe by mixing everything except the eggs, then each day I scramble 2 eggs separately and add a spoonful of the mixture and microwave for 1 minute each. I can get a week plus of great breakfasts.
My granddaughter loves it too. She also used the mixture as a great tasting dip!
Thanks for a Super recipe.
Wow, what a great idea! I think I’m going to start using your technique myself! Thank you!
With the avocados in the recipe, so you store them in the fridge or freezer? How long do they last for?
Hi,
They will last 2 to 3 days in the fridge. I would not advise storing them in the freezer.