Broccoli Rice Red Pepper Egg Muffins

Broccoli Rice Red Pepper Egg Muffins

Prep these broccoli rice red pepper egg muffins ahead for a lean and green breakfast. These Paleo-friendly healthy breakfast muffins sneak in lots of veggies!

Broccoli Rice Red Pepper Egg Muffins

One of our favorite things is sharing delicious and tasty recipes with you. Especially breakfast recipes because they are our favorite! They're also where we can make the biggest impact on changing your diet with just a minimal amount of effort. And these broccoli rice red pepper egg muffins are simply made; They're basically healthy breakfast muffins.

Most people will skip breakfast because they are too rushed in the morning. But when you are prepared with recipes like this one, or any of our other favorite egg muffin recipes, you will be set up for success every morning—or for as long as this recipe lasts!

What's fun about this recipe is that it takes the concept of healthy breakfast muffins and turns it upside down by making it a savory breakfast muffin. They bake in a muffin tin, which makes for easy clean-up, too.

Eggs vs. egg whites

This recipe uses both whole eggs and egg whites. They're both full of protein, but the whites are almost a completely pure source of protein without any carbohydrates or fat. Additionally, egg whites add some structure to these healthy breakfast muffins.

What kind of diet are these healthy breakfast muffins good for?

This particular recipe works well for many different diets, including low-carb, Paleo, Whole30, gluten-free, and 21-day sugar detox plans. Pair the muffins with your favorite sides (hash browns or even a side salad work great) to help meet your personal macronutrient goals.

Recipe variations

These egg muffins can be customized according to your preferences.

  • Use another kind of nondairy milk if you don't have coconut milk.
  • Swap green, yellow, or orange bell pepper instead.
  • Add a ½ teaspoon of onion powder along with the garlic powder.
  • Add ¼ cup of halved cherry or grape tomatoes.
  • Stir in 1 cup of chopped spinach, kale, or Swiss chard.
  • Fold in 1 cup of crumbled cooked sausage, ground beef, or chorizo for more protein.
  • Opt for riced cauliflower instead of broccoli rice, or use brown rice or quinoa if you are not following a low-carb diet.

Storage tips for broccoli rice red pepper egg muffins

These egg muffins will keep well in the refrigerator for up to 4 days if wrapped well so they don't dry out. Gently reheat them in the microwave if you'd like, but a medium oven (about 350 F) or toaster oven for 5 to 10 minutes makes for a better-tasting egg muffin.

You can also freeze them, too. Wrap them individually in aluminum foil and transfer to a zip-close plastic freezer bag. Remove these broccoli rice red pepper egg muffins from the freezer and reheat directly in a preheated 350 F oven. Or defrost them overnight in the fridge, as needed, and reheat as directed.

Bonus: These little bite-sized breakfast muffins will cost you just cents a piece to make!

Read More: Amp up the nutrition even more with this High Protein Breakfast Egg Muffin Meal Prep.

Broccoli Rice Red Pepper Egg Muffins Ingredients:

  • 4 large eggs
  • 4 large egg whites
  • 1 tbsp. unsweetened coconut milk
  • ½ cup broccoli, riced
  • ¼ cup roasted red pepper, diced
  • ½ teaspoon garlic powder
  • salt & pepper to taste
Broccoli Rice Red Pepper Egg Muffins
Broccoli Rice Red Pepper Egg Muffins

Broccoli Rice Red Pepper Egg Muffins

Prep these egg muffins ahead of time, and make breakfast lean and green. This Paleo-friendly egg muffin is great for sneaking in more veggies!
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Breakfast
Cuisine: American
Diet: Gluten Free
Keyword: Egg, Meal Prep
Servings: 8 servings
Calories: 43kcal
Author: Meal Prep on Fleek


  • 4 large eggs
  • 4 large egg whites
  • 1 tbsp. unsweetened coconut milk
  • ½ cup broccoli riced
  • ½ cup roasted red pepper diced
  • ½ tsp garlic powder
  • Salt & black pepper to taste


  • Preheat oven to 325 F. Spray a muffin tin with cooking spray or lightly greasing with coconut oil.
  • In a large bowl, whisk together the eggs, egg whites, milk, garlic powder, salt and pepper.
  • Add the riced broccoli and roasted red pepper.
  • Transfer the mixture to the muffin tin, dividing evenly among 8 cavities.
  • Bake at 325 F for 20-22 minutes until eggs are set and firm in the center.
  • Remove from the oven and carefully remove the egg muffins with a small spatula. Transfer to a wire rack to cool completely.
  • Eat immediately, or store in the refrigerator up to 4 days.


Nutrition Per Muffin:
3g Protein, 3g Fat, 1g Carbs
WW Smart Points= Green:1  Blue:0  Purple:0


Serving: 1cup | Calories: 43kcal | Carbohydrates: 1g | Protein: 3g | Fat: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


  1. I noticed in the recipe that it says 4 large eggs divided into whites and yolks. Then in the instructions it says whisk together eggs, milk, garlic pdr, salt and pepper. What happens with the whites? There is no mention of them. Thank you.

    1. Hi Lynn -

      We apologize. It should not have said " 4 large eggs divided into whites and yolks" I have updated the recipe for you. I hope you are able to give it a try now!

  2. I'm a little confused with the two versions of the recipe above. One says 4 large eggs and 4 large egg whites. The second one says 4 large eggs divided into yolks and whites. Then the instructions do not say anything about the egg whites. Are the egg whites used? When do you incorporate them? Is it a typo and just 4 large eggs are used? Thanks for your reply.

  3. I'm making these, thank you for your recipe! I chose to make a couple of changes for mine, I added a small sausage patty to the bottom of each tin, and I used the bell pepper stir fry mix you find in the freezer and riced it with the broccoli. Since the machine was already out I figured what the hey why not LOL (I'm a bit lazy I admit it).

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