These beef and egg muffins with bell pepper and kale have been such a lifesaver in our home – they’re easy to make ahead, freezer-friendly, and packed with nutrients that both babies and adults need. I love keeping a batch in the fridge for quick breakfasts or lunches throughout the week!
A Perfect Iron-Boosting Combo
Iron is one of the most important nutrients for babies once they start solids, especially after six months. It supports brain development, energy, and growth — all things our little ones need as they become more active and curious.
Beef is one of the best natural sources of heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant foods. But here’s the fun part — when you pair beef with foods rich in vitamin C, like bell peppers, it helps the body absorb even more iron.
That’s why this recipe is such a great combination. The beef provides the iron, and the bell pepper gives that vitamin C boost to make sure your baby gets the most out of every bite.
Sneaking in Veggies (The Easy Way)
If you’ve ever tried to get a toddler to eat their greens, you know it can be a challenge. These muffins are one of my favorite ways to sneak in veggies without any fuss. The kale adds fiber, vitamins, and a touch of earthiness, while the bell pepper adds natural sweetness and color.
The key is to chop the veggies finely or even grate them so they blend right into the mixture. Once baked, the texture is soft and moist — no big veggie chunks in sight. It’s such an easy win for parents trying to boost nutrition without battles at the table.
Why You’ll Love These Muffins
- Iron-rich and balanced: The combination of beef and bell pepper supports healthy iron absorption.
- Baby and toddler friendly: Soft texture and easy to hold, perfect for baby-led weaning.
- Make-ahead and freezer-friendly: Ideal for busy mornings or easy lunches.
- Customizable: Add different veggies or cheese for variety.
- Family-approved: Adults can enjoy them too – just season to taste!
I started making these when I began baby-led weaning with my first, and they’ve been a staple ever since. They’re not only nutrient-dense but also the perfect texture for self-feeding. You can cut them into smaller pieces for babies just starting solids, or serve them whole for toddlers who love eating independently 🙂
If you’re making these for adults or older kids, you can add a pinch of salt, sprinkle some cheese on top before baking, or even mix in a bit of seasoning like paprika or Italian herbs for extra flavor. They’re delicious served warm out of the oven or reheated during the week for a quick breakfast or lunch.
For meal prep, I usually make a big batch on Sunday. Half go in the fridge for the next few days, and the rest go into the freezer. They reheat beautifully and make busy mornings so much easier. You can pair them with fruit, avocado, or a slice of toast for a more filling meal.
It’s amazing how a few basic ingredients can come together to make something so satisfying and family-friendly. If you try this recipe, I’d love to hear how your little one liked it – it’s always fun seeing your creations and hearing your baby-led weaning wins!
Beef and Egg Muffins with Bell Pepper and Kale
Ingredients
- 1 lb ground beef
- 1 small bell pepper finely diced
- 1 cup finely chopped kale stems removed
- 6 large eggs
- 1 tbsp olive oil or avocado oil
- ¼ tsp garlic powder optional
- ¼ tsp onion powder optional
- ¼ tsp salt optional — for toddlers + adults
- ¼ cup shredded cheese optional, for topping — cheddar or mozzarella work well
Instructions
- Preheat oven to 375°F (190°C). Grease a 12-cup muffin pan or line with silicone muffin liners.
- Cook the beef: In a skillet, heat oil over medium heat. Add the ground beef and cook until browned, breaking it up into small pieces.
- Add veggies: Stir in diced bell pepper and kale. Cook for 2–3 minutes until softened, then remove from heat to cool slightly.
- Mix eggs: In a large bowl, whisk the eggs, then add garlic powder, onion powder, and salt (if using). Stir in the beef and veggie mixture until evenly combined.
- Bake: Divide the mixture evenly into the muffin pan, filling each cup about ¾ full. If using cheese, sprinkle a little on top of each muffin.
- Bake for 22–25 minutes, until the tops are set and lightly golden.
- Cool before serving. Let cool completely before serving to babies; cut into smaller pieces if needed.
Notes
Storage
- Refrigerate: Store in an airtight container for up to 3 days.
- Freeze: Up to 2 months. Reheat in the microwave or oven before serving.
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