Healthy Vegetarian Egg Muffins

These healthy egg muffins are made using raw potatoes, asparagus and halloumi cheese. Enjoy for breakfast, brunch or as a healthy snack. 

These robust healthy egg muffins make a delicious breakfast on-the-go or satisfying snack that you can enjoy anytime (cold or hot).  Why not pop them in your child's lunchbox too!

I love the idea of a mini breakfast/brunch frittata/savoury muffin that's packed with protein and vegetables and great flavour.  All in one place!

For me these healthy egg muffins work best as a breakfast recipe.  They provide energy without the addition of sugar.  I used potato in this recipe to give these breakfast muffins a bit more substance.  I also added some halloumi cheese, though only a moderate amount to keep the fat content down.

Another healthy and delicious ingredient I used is asparagus.  It pairs fantastically with the egg, potato as well as halloumi.

There is no need to cook the vegetables beforehand so preparation is quick and easy.  After 30 minutes in the oven the potato will be fully cooked and the asparagus will be cooked but still firm, not mushy.

Equipment you'll need

• Kitchen scale and measuring spoon
• Large bowl, whisk and spoon
• Vegetable peeler and grater
• 6-hole muffin pan 

How to make healthy egg muffins: step-by-step

Preheat the oven to 375 F/ 190 C/ gas mark 5. Lightly grease a 6-hole muffin pan and set aside.

1.Whisk together the eggs and flour until smooth.

2. Peel and coarsely grate the potato, place in a strainer and squeeze out the water than add into the egg mixture. Stir.

3. Add the chopped asparagus, 2/3 grated halloumi and pepper to taste. Stir thoroughly.

4. Spoon the mixture into the muffin pan, top with the remaining cheese and bake in the centre of the oven for 25-30 minutes.

5. Remove from the oven and leave to cool for a few minutes then remove from the pan and enjoy.

Top tips for making vegetarian egg muffins

• Potato: Peel and grate the potato just before adding into the egg mixture as, once peeled, it is prone to discoloration.
• Asparagus: Weigh the asparagus after you've snapped off the tough ends (approx. 3 cm long). 
• Substitutions: I used halloumi cheese but you could swap it for mature cheddar or another strong cheese. Instead of regular potato use sweet potato if you prefer. You could also replace the asparagus with cooked green beans. I made these asparagus egg breakfast muffins vegetarian but you could add chopped ham or crispy bacon into the batter if you prefer.
• Storing: Refrigerate leftover egg muffins in an airtight container for up to 3 days. You can heat them up in a microwave before serving.
• Freeze for up to 3 months.

More savoury muffin recipes

• Healthy Sweet Potato Egg Cups with Cauliflower
• Fluffy Cornmeal Muffins with Sweet Corn
• Cauliflower Muffins with Cheese, Kefir & Chives
• Quinoa Egg Muffins with Spinach

Check out also this collection of 18 healthy, easy vegetable breakfast recipes.

Keep in touch

If you make these healthy egg muffins I'd love to know how they turned out for you. Did you make any swaps? Let me know in the comments below, thanks:)

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Healthy Potato Asparagus Frittata Muffins

These healthy egg muffins are made using raw potatoes, asparagus and halloumi cheese. Enjoy for breakfast, brunch or as a healthy snack. 

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Course: Breakfast, Brunch, Snack

Cuisine: vegetarian

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 35 minutes

Servings: 6 muffins

Calories: 140kcal

Author: Monika Dabrowski

Ingredients

• 6 eggs
• 80 g asparagus chopped, tough ends snapped off (approx. 3 cm long)
• 100 g halloumi coarsely grated
• 1 medium/large potato
• 1½ tsp flour
• Pepper to taste
• A little oil or cooking spray for greasing the pan

Metric - US Customary

Instructions

• Preheat the oven to 375 F/ 190 C/ gas mark 5. Grease a 6-hole muffin pan and set aside.
• Whisk together the eggs and flour until smooth. Peel and coarsely grate the potato. Place in a strainer and press very firmly to get rid of excess water. Add to the egg mixture and stir.
• Add the chopped asparagus into the egg mixture along with 3/4 of the grated halloumi and pepper to taste. Stir the mixture thoroughly and spoon into your muffin pan. Top with the remaining cheese.
• Bake for 25-30 minutes. Remove from the oven and leave in the pan for a few minutes then remove the muffins from the pan and enjoy.

Notes

• Potato: Peel and grate the potato just before adding into the egg mixture as, once peeled, it is prone to discoloration.
• Asparagus: Weigh the asparagus after you've snapped off the tough ends (approx. 3 cm long). 
• Substitutions: I used halloumi cheese but you could swap it for mature cheddar or another strong cheese. Instead of regular potato use sweet potato if you prefer. You could also replace the asparagus with cooked green beans. I made these asparagus egg breakfast muffins vegetarian but you could add chopped ham or crispy bacon into the batter if you prefer.
• Storing: Refrigerate leftover egg muffins in an airtight container for up to 3 days. You can heat them up in a microwave before serving.
• Freeze for up to 3 months.

Nutrition

Serving: 1serving | Calories: 140kcal | Carbohydrates: 6g | Protein: 10g | Fat: 8g | Saturated Fat: 4g | Cholesterol: 164mg | Sodium: 266mg | Potassium: 234mg | Fiber: 1g | Sugar: 1g | Vitamin A: 338IU | Vitamin C: 5mg | Calcium: 205mg | Iron: 2mg

*Nutritional information is automatically generated and should be considered as an estimate.

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