Healthy Breakfast Egg Muffins

I spent last weekend in Kansas City meeting my precious new niece and helping my sister stock her freezer with a variety of easy freezer meals. One of her requests was for Healthy Breakfast Egg Muffins that she could pop into the microwave whenever she needed a fast, filling breakfast or snack.

Healthy Breakfast Egg Muffins. Easy, low carb, and freezer friendly, these healthy egg muffin cups are the perfect make ahead breakfast. Like mini quiches without the crusts! Add spinach, ham, or any favorite veggie. Delicious with or without cheese, so these can be Paleo, Whole 30, and dairy free too!

This recipe is sponsored by McCormick.

We played around with a few different versions of the egg muffin cups, and today’s recipe for Healthy Breakfast Egg Muffins with spinach, feta, and a colorful array of veggies was our favorite.

Healthy Breakfast Egg Muffins. The perfect make-ahead, high protein breakfast! These egg muffin cups are packed with veggies, which means they're great for clean eating breakfasts and snacks.

We nailed just the right amount of mix-ins so that each of the breakfast egg muffin cups packs a feel-good serving of veg without a) falling apart or b) resembling a mini salad. I consider myself a vegetable enthusiast, but even I have my limitations before 10 a.m.

We worked out the proper whole egg to egg white ratio to make the egg muffins high protein (6 large eggs + 4 egg whites) and low carb while maintaining a filling, creamy texture. (If you are looking for an egg muffin zero carb recipe, consider changing up the mix-ins you add to get the carbs down even more or check out these Zero Carb Egg Muffins, which are higher in fat—it depends upon what exact ratio meets your needs, so feel free to play around.)

Because egg-white-heavy recipes can be—there really is no polite way to say this—SO BORING, we jazzed ours up with McCormick Dried Basil and McCormick Dried Oregano. The combo gives the breakfast egg muffins an Italian-inspired flair and complements the vegetables and feta.

Healthy Breakfast Egg Muffins. Spinach, veggies, and cheese make these egg muffins tasty. Easy to adapt for Paleo, Whole30, and dairy free!

If you are looking to cook more healthfully and share my sentiment towards bland food (no thank you!), dried herbs and spices are some of the most excellent tools you can use. They infuse recipes such as these healthy egg muffins with excellent flavor, without excess fat or calories.

I found the breakfast egg muffins plenty satisfying with veggies alone, but if you’d like to add meat, feel free to make these breakfast egg muffins with bacon (I highly recommend this method of baked bacon for the best results and easiest clean up) or fold in diced cooked ham.

You can swap the feta for any other cheese you enjoy (a cheddar version we tried was delightful). For dairy free, Whole 30, or Paleo egg muffins, simply omit the cheese.

Healthy Breakfast Egg Muffins with spinach, bell peppers, and cherry tomatoes. This delicious recipe is easy to adapt to add more protein, such as breakfast egg muffins with bacon, or swap different veggies!

More freezer muffins: along with these Healthy Breakfast Egg Muffins, my sister also stocks her freezer with Banana Oatmeal Muffins (made in the blender!), along with these Healthy Blueberry Muffins, and these Healthy Banana Muffins. I felt totally wowed (and touched) that mine were the recipes she chose to make when I opened her freezer and saw them neatly stacked.

I also felt happy leaving her with a cache of egg muffins to enjoy in the coming weeks.

Healthy Breakfast Egg Muffins. Easy, low carb, and freezer friendly. Make ahead for quick, nutritious breakfasts that the whole family will love!

These Healthy Breakfast Egg Muffins will last up to three days in the refrigerator and a few months in the freezer. To reheat, simply pop the frozen egg muffin right into the microwave. In less than 60 seconds, your healthy, filling breakfast is ready to serve!

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Healthy Breakfast Egg Muffins

Healthy Breakfast Egg Muffins. Easy, low carb, and freezer friendly, these healthy egg muffin cups are the perfect make ahead breakfast. Add spinach, ham, hashbrowns, or any favorite veggie. Delicious with or without cheese, so these can be Paleo, Whole 30, and dairy free too!

Yield: 12 muffins

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes


  • 1 cup lightly packed baby spinach, chopped
  • 3/4 cup finely diced red bell pepper (about 1 small pepper)
  • 3/4 cup finely diced green bell pepper (about 1 small pepper)
  • 3/4 cup quartered cherry or grape tomatoes (about 1 cup whole tomatoes)
  • 6 large eggs
  • 4 large egg whites
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon McCormick Dried Basil
  • 1/4 teaspoon McCormick Dried Oregano
  • Pinch ground black pepper (or cayenne pepper if you like a little kick!)
  • 1/4 cup crumbled feta cheese, plus additional to sprinkle on top
  • Optional toppings: avocado, salsa, hot sauce, freshly chopped parsley


  1. Place a rack in the center of your oven and preheat to 350 degrees F. Lightly coat a standard 12-cup muffin tin with nonstick spray. Divide the spinach, red bell pepper, green bell pepper, and tomatoes among the cups (they will be about two-thirds of the way full).
  2. In a large bowl or large measuring cup with a spout (my favorite because it makes the mixture easy to pour), briskly whisk together the eggs, egg whites, salt, basil, oregano, and pepper until well combined. Carefully fill each muffin cup three-quarters of the way to the top with the egg mixture. Sprinkle the feta evenly over the tops of the cups.
  3. Bake for 24 to 28 minutes, until the egg muffins are set. Let cool for a few minutes, and then run a butter knife around the edges of each muffin to loosen it. Remove them from the pan and enjoy immediately, or let cool on a wire rack and refrigerate or freeze for later (see notes for more details).
  • Store leftover egg muffins in an airtight container or ziptop bag in the refrigerator for up to 3 days or individually wrap and freeze for up to 3 months. Reheat gently in the microwave (once thawed or directly from frozen) until hot and warmed through to the center, about 30 seconds (from thawed) or 1 or so minutes (from frozen), depending upon your microwave.
  • This recipe is incredibly flexible. Feel free to swap the listed veggies for the same amount of any other diced vegetable or cooked, diced meat. If the vegetables are very firm, such as carrots or sweet potatoes, I recommend cooking and cooling them first before adding them to the cups.
All images and text ©/Well Plated.

Nutrition Information

Serving Size: 1 muffin

  • Amount Per Serving:
  • Calories: 70 Calories
  • Total Fat: 3g
  • Saturated Fat: 1g
  • Cholesterol: 96mg
  • Sodium: 148mg
  • Carbohydrates: 3g
  • Fiber: 1g
  • Sugar: 2g
  • Protein: 8g

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I am sharing this post in partnership with McCormick. As always, all opinions are my own. Thanks for supporting the brands and companies that make it possible for me to continue to create quality content for you!

Healthy Breakfast Egg Muffins. Easy, low carb, and freezer friendly, these healthy egg muffin cups are the perfect makeahead breakfast. Like mini quiches without the crusts! Add spinach, ham, or any favorite veggie. Delicious with or without cheese, so these can be Paleo, Whole 30, and dairy free too! #easy #healthy #eggmuffins #lowcarb #paleo

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