Veggie Bites

by | May 24, 2022

If you’re looking for the perfect meal prep snack, this veggie bites recipe was made for you! Plus, you get to customize with any vegetables and cheese of your choice.

Veggie bites in a muffin tin

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What are veggie bites?

Veggie bites are a combination of colorful vegetables and binding ingredients like eggs and breadcrumbs. This mixture is then portioned out among muffin tins and baked into individual cups. Veggie bites are also often referred to as veggie muffins or veggie cups.

Why are vegetables healthy?

As a dietitian, I’m always recommending my clients eat a variety of colorful vegetables. These different colors represent a variety of vitamins, minerals, and phytonutrients that keep us healthy. They are also choke-full of fiber that supports a healthy digestive system. 

Not a big fan of veggies? Sneak them into recipes like these veggie muffins, spaghetti sauce, or burgers.

Veggie bites recipe

How do you make these veggie bites?

These savory breakfast muffins come together in just a few steps. They are a great option as a savory meal prep snack to have on hand.

  • First, add everything to a bowl. Then, you’ll want to give it a good stir until everything is combined.
  • Then, divide among muffin tins. I recommend heavily greasing your muffin tins or using a silicone liner for easy removal.
  • Next, bake until golden brown. This typically takes 20-25 minutes. If you see the tops aren’t quite golden brown or the bites appear mushy–cook for 2-3 more minutes.
  • Finally, let cool. This is an important step to ensure the bites stay together. If you try to remove them right out of the oven when they are hot, they will fall apart.

Customize it your way

Like all of my other recipes, these veggie muffins are completely customizable. You get to choose what vegetables and cheese you want to use.

  • Mashed Vegetable – Feel free to use mashed potatoes, mashed sweet potatoes, or mashed cauliflower. This is a great way to use up any leftover mashed potatoes from Thanksgiving. For zero prep, I love to grab these mashed sweet potatoes or mashed cauliflower side from Kevin’s Natural Foods. They have exactly the right amount (2 cups) needed for these veggie bites and are DELISH.
  • Chopped Vegetable – We are also incorporating extra veggies chopped into the bites. Some of my favorites to use are finely chopped bell peppers or spinach, however feel free to use any of your favorites. This is also a great opportunity to use up any veggies that are about to go bad.
  • Cheese – When making veggie cups, you have to throw some cheese into the mix! Again, anything goes but I personally love cheddar cheese or parmesan cheese. You could even substitute a plant-based cheese if you’re following a vegan diet.

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In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.

Mashed vegetables baked into bites
Veggie Bites

Veggie Bites

Yield: 12 muffins
Prep Time: 10 minutes
Cook Time: 30 minutes
Additional Time: 10 minutes
Total Time: 50 minutes

If you’re looking for the perfect meal prep snack, this veggie bites recipe was made for you! Customize these veggie muffins with any vegetables and cheese of your choice.


  • 2 cups mashed vegetable of your choice (mashed potatoes, mashed sweet potatoes, or mashed cauliflower)
  • 2 large eggs
  • 1/2 cup finely chopped veggies of choice (spinach, peppers, broccoli, zucchini, etc.)
  • 1/2 cup shredded cheese of your choice, plus more for topping (cheddar, parmesan, mozzarella, etc.)
  • 1/2 cup panko breadcrumbs
  • 1 tablespoon chopped fresh chives or green onions, plus more for topping
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon freshly ground black pepper


  1. Combine all ingredients together in a large bowl and stir until combined. 
  2. Scoop mixture over heavily greased muffin tins until almost full. Top each muffin with a sprinkle of cheese.
  3. Bake for 20-25 minutes at 375ºF until golden brown on top. 
  4. Let cool in the pan completely (about 10 minutes) before using a spoon to gently transfer to a serving tray.
  5. Store in fridge for up to 4 days or freeze up to 3 months.

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Nutrition Information:
Yield: 12 Serving Size: 1 muffin
Amount Per Serving: Calories: 85Total Fat: 4gSaturated Fat: 1gSodium: 140mgCarbohydrates: 10gFiber: 1gSugar: 1gProtein: 4g

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Try these other meal prep friendly recipes too:

I’ve also rounded up 25+ dietitian-approved snacks here!

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Meal prep veggie bites snack

Hi, I'm Mackenzie...

nice to meet you!

I’m a registered dietitian nutritionist (RDN) and recipe developer. I create simple recipes with customizable ingredients “of your choice.” I also help busy people gain kitchen confidence through my hands-on program.

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