Healthy Breakfast Egg Muffins
You are going to high five and hug yourself every rushed morning and mid-afternoon hanger-time for filling your freezer with these Healthy Breakfast Egg Muffins! You can pop these wholesome, filling muffins into the microwave and reheat them whenever you need a fast, filling breakfast or snack.
Breakfast Egg Muffins are baked egg cups (or mini frittatas, if you prefer a slightly fancier name) that are loaded with any variety of fresh vegetable, meat, and/or cheesy additions you please.
I’ve made few versions of these freezer-friendly egg muffins over time, and while each of them has a tasty place in my heart, today’s suggested combo of Egg Muffins with spinach, feta, and a colorful array of veggies is my long-standing favorite.
How to Make the Best Breakfast Egg Muffins
A great egg muffin is all about finding the right ratios.
- Egg-to-Veg Ratio: The goal here is to ensure that each of the breakfast egg muffin cups packs a feel-good serving of vegetables 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.
- Whole Egg to Egg White Ratio: After a few attempts—all of which were eaten right away or frozen for later in the name of “research,” but some of which were more delicious than others—I’ve determined the ideal whole egg to egg white ratio is 6 whole eggs + 4 egg whites.
Adding a few additional egg whites makes the muffins high in protein and low carb, without losing their filling, creamy texture. I would not recommend all egg whites, as this will cause the egg muffins to fall apart.
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.
Spicing It Up
Because egg-white-heavy recipes can be—there really is no polite way to say this—SO BORING, we need to jazz these egg muffins up with plenty of herbs and spices.
- Dried Spices. My pantry staple go-tos are dried basil and dried oregano. The combo gives the breakfast egg muffins an Italian-inspired flair and complements the vegetables and feta.
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.
- If you like your egg muffins on the spicy side, you can also add a few dashes of hot sauce or pinch of cayenne.
- For a zippy punch, try adding a few teaspoons of Dijon mustard.
Egg Muffin Filling—A Choose-Your-Own-Egg-Cup Adventure
Once you have your egg base, you can add any number of mix-ins.
- Vegetables. The non-negotiable. Because I want the egg muffins to be filling and healthy, I always include a good amount of fresh vegetables like spinach and tomatoes.
You’ll feel great starting your day with a serving of veggies, and if you want to bring the egg muffins to the office for lunch, it makes them a more complete meal.
- Meat. Tasty but optional.
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 cleanup) or fold in diced cooked ham.
- Cheese. Also tasty. Also optional.
You can swap the feta in this egg muffin recipe for any other cheese you enjoy (a cheddar version I made in my experimental attempts was delightful).
For dairy-free, Whole 30, or Paleo egg muffins, simply omit the cheese.
How to Store, Freeze, and Reheat Breakfast Egg Muffins
These Healthy Breakfast Egg Muffins will last up to three days in the refrigerator and three months in the freezer.
- To Store in the Refrigerator: Let the egg muffins cool completely, then place them in an airtight container. You can store all of the egg muffins together in a single larger container or portion them into individual containers to take with you on the go. Plastic wrap and even plastic baggies work well for portability too.
- To Store in the Freezer: Let the egg muffins cool completely, then individually wrap them in plastic wrap. Place in a ziptop bag, then freeze.
- To Reheat Egg Muffins from Refrigerated or Frozen: Unwrap the muffins if needed. Place on a microwave-safe plate. Reheat gently in the microwave until hot and warmed through to the center, about 30 seconds (from thawed) or 1 to 2 minutes (from frozen).
The exact cook time you need to reheat the breakfast egg muffins will vary based on your microwave’s power. Consider the first egg muffin a bit of an experiment. From there, you’ll forever know how long you need.
More Healthy Muffin Recipes to Stock in Your Freezer
Recommended Tools to Make Healthy Breakfast Egg Muffins
- Nonstick spray. You MUST coat the pans with nonstick spray, or your egg muffins will stick.
- This is my favorite muffin pan. I also love this one, which comes with a handy lid.
- My sister and several readers reported using this silicone muffin pan to bake the egg muffins (also with nonstick spray) with roaring success.
Healthy Breakfast Egg Muffins
- 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 tomatoes — or grape tomatoes, about 1 cup whole tomatoes
- 6 large eggs
- 4 large egg whites
- 1/4 teaspoon kosher salt
- 1/4 teaspoon dried basil
- 1/4 teaspoon 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
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).
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.
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.
Nutrition InformationAmount per serving (1 muffin) — Calories: 70, Fat: 3g, Saturated Fat: 1g, Cholesterol: 96mg, Sodium: 148mg, Carbohydrates: 3g, Fiber: 1g, Sugar: 2g, Protein: 8g
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This post was originally shared in February 2018 in partnership with McCormick Spices. It was republished with additional helpful content and a step-by-step recipe video.
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