Microgreen Egg Muffins: A 10-Minute Breakfast Packed with Greens
- Pea shoot and sunflower microgreens hold up well to baking and add a mild, nutty flavor that blends naturally into eggs.
- Pea shoot microgreens are among the richest microgreen sources of vitamin K, along with strong vitamin C and folate levels.1
- Sunflower microgreens contribute a rare plant-based complete protein, with all essential amino acids present.2
- These muffins take about 28 minutes total and keep in the fridge for 3 days or the freezer for 3 months.
- Baking reduces some heat-sensitive nutrients like vitamin C, but minerals and fiber largely remain intact.
Egg muffins are already a meal-prep staple, but most versions lean on the same handful of mix-ins: spinach, peppers, maybe some sausage. Swapping in fresh microgreens turns a familiar breakfast into a noticeably more nutrient-dense one, without changing the prep time at all.
Why Eggs and Microgreens Work So Well Together
Eggs bring protein and fat. Microgreens bring concentrated vitamins, minerals, and a bit of texture. Folded together and baked, the greens soften slightly but keep enough structure to add visible flecks of color and a light, fresh flavor that doesn't compete with the eggs.
The Recipe
Microgreen Egg Muffins
Ingredients
- 8 eggs
- 1/4 cup milk
- 1/2 cup shredded cheddar cheese
- 1 cup pea shoot or sunflower microgreens, roughly chopped
- 1/4 cup diced bell pepper
- Salt and pepper to taste
Instructions
- Preheat oven to 350°F and grease a 6-cup muffin tin.
- Whisk eggs and milk together in a large bowl until fully combined.
- Stir in cheese, microgreens, bell pepper, salt, and pepper.
- Divide the mixture evenly among the muffin cups, filling each about three-quarters full.
- Bake 18 to 20 minutes, until the centers are set and just barely golden on top.
- Cool for 5 minutes before removing from the tin. Store in the fridge up to 3 days or freeze for later.
Grow Your Own Pea Shoots
Our Ready, Set, Grow! kits make it easy to keep a fresh supply of pea shoots or sunflower microgreens on hand for recipes like this one.
Which Microgreens to Use
Milder varieties work best here. Pea shoots have a fresh, slightly sweet, pea-like flavor, and sunflower microgreens bring a nutty crunch, both blend into eggs without overpowering them. Sharper, spicier varieties like radish or mustard microgreens can work in small amounts, but they change the flavor profile more noticeably.
What Baking Does (and Doesn't) Do to Nutrients
Heat does reduce some nutrients, vitamin C in particular is sensitive to cooking. But minerals like iron and calcium, along with fiber, hold up well through baking. Pea shoot microgreens are a particularly strong source of vitamin K and folate, and a peer-reviewed nutritional profile study found meaningful nutrient density across several common microgreen varieties compared to their mature counterparts.1 Sunflower microgreens add a complete protein profile that most plant foods can't match.2
Sources
- Nutritional quality profiles of six microgreens. pmc.ncbi.nlm.nih.gov
- Mississippi State University Extension. Growing Microgreens for the Mississippi Gardener. extension.msstate.edu
Which microgreens work best in egg muffins?
Pea shoots and sunflower microgreens both hold up well to baking and have a mild, slightly sweet or nutty flavor that pairs naturally with eggs and cheese.
Do microgreens lose their nutrients when baked?
Some heat-sensitive nutrients like vitamin C reduce somewhat with cooking, but minerals, fiber, and many other beneficial compounds remain largely intact, so baked microgreens still contribute meaningful nutrition.
How much protein is in a microgreen egg muffin?
A typical egg muffin made with two eggs' worth of mixture per cup delivers roughly 6 to 8 grams of protein per muffin, with sunflower microgreens adding a small additional protein boost.
How long do egg muffins keep in the fridge?
Egg muffins keep well in a sealed container in the refrigerator for up to 3 days, or in the freezer for up to 3 months.
Can I use any type of microgreens in this recipe?
Yes, though milder varieties like pea shoots, sunflower, or broccoli microgreens blend in more easily than sharper, peppery varieties like radish or mustard.
Are pea shoot microgreens a good source of vitamin K?
Yes. Pea shoot microgreens are among the richest microgreen sources of vitamin K, along with strong levels of vitamin C and folate.
Keep Fresh Microgreens on Hand for Recipes Like This
Grow pea shoots and sunflower microgreens at home in about a week.
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