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.

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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

Ingredients:

  • 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

Directions:

  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 ©Erin Clarke/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

Did you try this recipe? I want to see! Follow Well Plated on Instagram, snap a photo, and tag it #wellplated. I love to know what you are making!

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

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

This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you.

About Erin Clarke

I’m fearlessly dedicated to making healthy food taste incredible. Wearer of plaid, travel enthusiast, and firmly convinced that sweets and veggies both deserve a place at the table. MORE ABOUT ERIN…

36 comments

  1. Dear Erin, I love your blog and have been reading it for quite some time now. I enjoy cooking and also reading about cooking so I deeply appreciate that you post so regularly (and with no adds in between the recipes – thank you again!). I am big fan of your rosted carrot soup, so simple and it is one of the vegetables I always have at home (it resolves the thursday dinner crises). I will defenitely make these muffins since we have recently started to host and get invited to brunchs and I am always looking for healthy and tasty ideas. Greetings from another country and continent and keep up with your excelent work!

    • Thank you so much, Caroline! I so appreciate your taking the time to leave this thoughtful comment. I hope you enjoy the muffins too!

  2. Hi Erin. Please share why the egg whites are needed? I’m guessing as a “binding agent”? Can I make these without the egg whites? I’m learning. I can’t wait to make these! Happy Friday!!! 

    • Hi Andrea, I use egg whites to up the protein content in this recipe (they are the most protein-rich part of the egg), but you can use 2 additional whole eggs in place of the 4 egg whites if you prefer not to have extra egg yolks left over. I hope you enjoy!

  3. thank you for this, have been eating essentially most of these ingredients every morning as part of a routine, but would like a break every once in a while, love the idea of making ahead and freezing these

  4. Nicely done Erin! Most people don’t have the time to mess about in the kitchen in the morning so making a tone of these would be perfect! (:

  5. Had these for breakfast today. Kept me full, and I felt like a superstar eating veggies in the morning.

    Rating: 5
  6. These are SO CUTE! We’re always looking for something different for breakfast instead of same old, same old. This is clearly a way to use some leftover veggies (if they make sense, of course) but the recipe as it stands will be good for us! And to be able to make ahead is a huge selling point. Have a great weekend.

  7. Delicious! Now I know what I am going to bake for breakfast next week. Thank you!

  8. These would be perfect to bring to work for breakfast! Great recipe. I like feta, but I LOVE cheddar, so I’ll probably try that version.

    Rating: 5
  9. Made these for a brunch this morning and they were a hit! I did sauté the veggies a little bit to make sure they’d be soft and they were excellent. Thank you for yet another perfect recipe! 

    • Allison, I am SO excited to hear this, thank you!!! I’m so happy you all loved them. Thanks for taking time to leave this wonderful comment too!

  10. This is the perfect meal prep for this week’s breakfast!

  11. I love these SO much!!!! Perfect for on-the-go!

  12. So I made these little guys this morning for breakfast – SO GOOD! I did add a small amount of finely chopped onions and also some bacon that I’d fried and crumbled ahead of time. I made 6 of them with feta and 6 with sharp cheddar; both equally as tasty. This made a very adequate breakfast with a piece of oat nut toast. Thanks for a handy make-ahead recipe.

    Rating: 5
    • Your additions sound delicious, Chris! I’m so glad the recipe is a winner—thanks for taking the time to try it and report back!

  13. Would these be diabetic friendly? Newly diagnosed and searching for breakfast ideas, when these beauties popped up on my search! 

    • Hi Michelle, the recipe does seem to fit in with many of the guidelines, but since I don’t have a medical background, I’d check with your doctor or nutritionist if you have specific questions or concerns about the recipe. I’d hate to give you advice that isn’t correct and want to be safe!

  14. Can you freeze these

    • Hi Leslie, yes, you can! Check out the directions in the notes section, just below the recipe. I hope you enjoy!

  15. I’d like to serve these at a baby shower brunch, but would like to make them the evening before. Do you think they would reheat well in the oven without drying out?

    • Yes Jo, I think that would be fine! You could even make a test batch just to make sure you’re happy with the final texture. A little extra cheese would help keep them from drying out too. Otherwise, you could prep all the filling ingredients the day before, then just stir everything together and bake the morning of.

  16. Patricia Steixner Reply

    Love these! I’m always in a hurry and sometimes forget to eat breakfast. I used queso fresco instead of feta, it’s a little too strong for me and yum! Thank you

    Rating: 5
  17. Very tasty and satisfying.  My teenage daughter loves these.  I also made using kale instead of spinach.  Thanks for sharing recipe.

    Rating: 5
  18. Hi Erin. These look great! I was just wondering (since I can’t have lactose) what can I use instead of the feta cheese, or can I skip this ingredient all together? Thanks! Love your blog!

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