Broccoli, Red Bell Pepper & Black Rice Egg Muffins

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This delicious recipe for Broccoli, Red Bell Pepper & Black Rice Egg Muffins is a perfect fallback recipe for when you want to cook something simple and nutritious to have throughout the week.

I have partnered with Have a Plant to share with you today’s delicious and nutritious broccoli egg muffins that can transform your meal planning for the week.

When it comes to making food choices, there are some key things I always recommend. The New Year is a great time to talk about setting realistic intentions for the months to come – especially targeting healthy eating and working in more fruits and vegetables.

Setting Intentions for the New Year – “Plant-entions”

With the New Year, many people choose to follow a diet to get on track with their health. But today, I want to introduce a new idea – “Plant-entions.” What I mean by this, is instead of focusing on some crazy diet that will likely only last until March (if we’re being honest with ourselves), it’s time to focus on setting the intention to include more fruits and vegetables in our meals. Because we all know, plant foods benefit overall health, and most Americans aren’t meeting the recommended amounts of either.

How to Create Good Habits

One of the best ways to meet these “Plant-entions” is to take small steps to create resolutions that turn into habits. Rather than deciding on a one-off diet and unfortunately not being happy with the results, you can find realistic changes that progress you forward for the long term.

By choosing fruits and vegetables as the stars of your breakfast, lunch, and dinner shows, you’re decreasing the need for quick-fix resolutions.

This recipe is a simple way to fit in more veggies to your meals to meet those “Plant-entions” with my delicious Broccoli, Red Bell Pepper and Black Rice Egg Muffins.

Customizing Your Egg Muffins

I love these egg muffins because they are an artboard for adding veggies to your meal. Here I chose a mix of fresh and frozen veggies, with a cooked whole grain. If you don’t like one of the veggies I chose, it’s easy to swap them for one you do like.

Key Ways to Eat More Fruits & Veggies

This recipe makes forming a good habit of eating vegetables a little bit simpler! There are three key things to remember when setting resolutions and intentions:

  • Create a habit
  • Make it easy
  • Cultivate enjoyment

The more you include fruits and veggies and make it a habit, the more automatic it will become. Keeping frozen varieties in the freezer makes it easy to include veggies even on the busiest days when you’re in desperate need of going to the grocery store. And to top it off, making fun foods that can be used for many meals of the week can cultivate enjoyment.

Foods to Pair with These Broccoli Egg Muffins

These muffins don’t have to be boring!

  • Pair 1 with a cup of berries
  • Pair 1 with a sliced apple
  • Have 2 egg muffins with a potato and more broccoli for a more filling meal.
  • Pair 1 egg muffin with slices of avocado and a piece of whole-grain toast

The options are endless!

red bell pepper, and black rice broccoli egg muffins
Prep Time: 10 mins
Cook Time: 35 mins
Servings6
CourseBreakfast, Snack
CuisineAmerican
DietGluten Free, Vegetarian

Equipment

  • Large bowl
  • Muffin pan
  • Oven

Ingredients

  • Nonstick cooking spray
  • 12 large whole eggs
  • 3 cups chopped frozen broccoli
  • 1 medium red bell pepper diced
  • 1 cup cooked black rice or forbidden rice
  • 4 green onions sliced
  • 2 teaspoons sea salt
  • ¼ teaspoon ground black pepper

Instructions

  • Crack the eggs into a large bowl and add all the remaining ingredients.
  • Mix all the ingredients well.
  • Spoon the mixture evenly into the 12 cups of the muffin tin. Bake for 30 to 35 minutes, or until puffed and lightly browned.
  • Enjoy

Video

Notes

Tip: If you want to cook in bulk, this muffins can be stored in the refrigerator for up to 5 days in an airtight container.

Nutrition

Nutrition Facts
Broccoli, Red Bell Pepper & Black Rice Egg Muffins
Serving Size
 
2 muffins
Amount per Serving
Calories
193
% Daily Value*
Carbohydrates
 
11
g
4
%
Fiber
 
3
g
13
%
Protein
 
15
g
30
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried and enjoyed this recipe?Mention @manuel.villacorta in your post or story!

Other Egg Muffin Recipe

Like the idea of this veggie egg muffin and want to have another option for variety? Try my Quinoa Spinach Egg Muffins!

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