These colourful egg muffins are a simple, satisfying option for breakfast or snack time. Eggs, cheese and vegetables come together in convenient individual portions that are easy for little hands to manage. They’re also a great opportunity to involve children in food preparation—invite them to choose the vegetables, sprinkle in the cheese or notice the different colours and textures before everything goes into the oven.

You’ll need

• 6 eggs
• ½ cup shredded cheddar cheese
• ½ cup finely diced bell peppers
• ¼ cup spinach, finely chopped
• Salt and pepper, optional

Instructions

1. Preheat the oven to 375°F (190°C). Lightly grease a muffin tin.
2. Crack the eggs into a bowl and whisk until well combined.
3. Stir in the shredded cheese, bell peppers and spinach.
4. Divide the mixture among the prepared muffin cups, filling each about ¾ full.
5. Bake for 18–20 minutes, or until the egg muffins are completely set in the centre.
6. Allow to cool slightly before serving. For toddlers, cut into developmentally appropriate pieces as needed.

Why children love it

Egg muffins combine familiar ingredients in a fun, child-friendly format and can be adapted with different vegetables based on what is available. Offering vegetables alongside familiar foods such as eggs and cheese can provide another low-pressure opportunity for children to see, smell and taste them. Repeated exposure to a variety of foods can help support familiarity and food acceptance over time.

Children can also take part in choosing vegetables or adding ingredients to the mixing bowl. These simple experiences help build food literacy and encourage positive connections with food and mealtimes.

Dietitian’s tips

For an extra creamy texture and a more substantial muffin, stir ½ cup cottage cheese into the egg mixture before baking.

Try different finely chopped vegetables, such as cooked broccoli, mushrooms or zucchini. Keeping some familiar ingredients while introducing a new vegetable can make food exploration approachable.

Serve an egg muffin with toast and fruit for breakfast, or offer one as part of a balanced afternoon snack.

Allergy note: This recipe contains egg and milk. When preparing food in a childcare setting, follow your centre’s allergy policies and use suitable substitutions when required.