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Healthy Low-Cal Taco Egg Muffin Bites

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Protein-packed, flavorful breakfast egg muffins with taco seasoning, fresh veggies, and cheese, perfect for busy mornings or meal prep.

Ingredients

Scale
  • 10 large eggs, room temperature
  • 1/2 cup low-fat shredded cheese (cheddar or Mexican blend)
  • 1/2 cup fresh bell peppers, diced (any color)
  • 2 green onions, thinly sliced
  • Small handful fresh cilantro, chopped
  • 1/2 cup black beans, rinsed and drained (optional)
  • 1 teaspoon homemade or store-bought taco seasoning (chili powder, cumin, paprika, garlic powder, cayenne)
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly cracked black pepper
  • Olive oil or cooking spray (for greasing muffin tin)
  • Optional toppings: diced tomatoes, avocado chunks, Greek yogurt

Instructions

  1. Preheat oven to 350°F (175°C). Grease muffin tin with olive oil or cooking spray.
  2. Dice bell peppers, thinly slice green onions, and chop cilantro; set aside.
  3. In a mixing bowl, beat 10 large eggs thoroughly until slightly frothy (about 1-2 minutes).
  4. Add taco seasoning, salt, and black pepper to eggs; mix well.
  5. Fold in diced bell peppers, green onions, cilantro, and black beans if using.
  6. Stir in shredded cheese until combined.
  7. Pour egg mixture evenly into muffin tin cups, filling each about 3/4 full.
  8. Bake for 18-20 minutes, checking doneness with a toothpick (should come out clean).
  9. Remove from oven and let cool for 5 minutes before removing from tin.
  10. Serve warm with optional toppings like diced tomatoes, avocado, or Greek yogurt.

Notes

If eggs brown too quickly, cover muffin tin loosely with foil midway through baking. Use room temperature eggs for fluffier muffins. Do not overfill muffin cups to prevent spills. Reheat gently to avoid rubberiness. Can be frozen for up to one month.

Nutrition

Keywords: taco egg muffins, protein breakfast, low calorie breakfast, easy breakfast recipe, meal prep breakfast, healthy egg muffins

Find it online: https://chrisfeasts.com/healthy-low-cal-taco-egg-muffin-bites-recipe-easy-protein-packed-breakfast-idea/