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You are going to high five and hug yourself for stocking your freezer with these easy breakfast Egg Muffins! Meal-prep friendly and low carb, they’re the perfect high protein healthy egg breakfast. Use any of your favorite veggies and proteins, make them for kids, and enjoy them yourself the next time you’re hungry but don’t have time to fix an Egg White Frittata.

Breakfast egg muffin cups in a muffin pan with veggies

Why You’ll Love This Healthy Egg Muffins Recipe

You can pop these wholesome egg cups 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; check out this Potato Frittata for full-sized) that are loaded with any variety of fresh vegetable, meat, and/or cheesy additions you please.
  • You can enjoy them on their own or make them part of a larger breakfast spread. (Try them alongside these Sweet Potato Hash Browns or savory Potato Pancakes.)
  • Egg muffins are a popular, healthy kid-friendly snack or breakfast for babies and toddlers. Their hand-held size makes veggies approachable.

I’ve made several versions of this egg muffin recipe over time.

Today’s combination for egg muffins with spinach, feta, and a colorful array of veggies is my all-around favorite!

Spinach egg muffins on a plate for kids and adults

5 Star Review

“Delicious and versatile! It’s my new go to sneak some chopped up veggies in with breakfast for my children! The spices weren’t too overbearing but made it super tasty. Coming back to this again and again!”

— Anna —
A carton of eggs, chopped vegetables, and spices for making breakfast

How to Make The Best Egg Muffins

The Ingredients

  • Eggs + Egg Whites. The base for our easy egg muffins.
  • Vegetables. Because I want this recipe to be filling and healthy, I always include a good amount of fresh vegetables like spinach, green and red peppers, and cherry tomatoes. You’ll feel great starting your day with a serving of veggies, and if you want to bring them to the office for lunch, the veggies make them a more complete meal.
  • Herbs and Spices. Because egg-white-heavy recipes can be—there really is no polite way to say this—SO BORING, we need to jazz these up with plenty of herbs and spices.
  • Cheese. An optional addition. I used feta, but you can use any other cheese you enjoy (a cheddar cheese version I made in my experimental attempts was delightful).
  • Toppings. The options are endless! Avocado, salsa, hot sauce, and freshly chopped parsley are all tasty ideas if you’re sitting down and have access to your fridge. In a rush? Just warm the up and enjoy them as they are.
A muffin pan filled with chopped vegetables

The Directions

egg muffin ingredients in muffin tin
  1. Grease. GENEROUSLY coat a muffin tin with nonstick spray and add mix-ins.
whisking eggs for healthy egg muffins
  1. Whisk. Combine the eggs, egg whites, herbs, and spices.
muffin tin with breakfast egg muffins ready to bake
  1. Fill. Carefully pour in the egg mixture, then crumble feta over the top.
  2. Cook. Bake egg muffins at 350 degrees F for 24 to 28 minutes, until set. Let cool, then use a butter knife to loosen the outside of the muffins. Serve hot or store for later. ENJOY!

Recipe Adaptations + Dietary Swaps

  • Cheesy Egg Muffins. Making these muffins for veggie skeptics but still want a serving of healthy protein? Skip the veggies altogether, and simply use your favorite mix of cheeses, like Parmesan cheese or goat cheese.
  • Egg Muffins with Cottage Cheese. Replace the egg whites with 2/3 cup cottage cheese.
  • Spicy Egg Muffins. If you like your eggs on the spicy side, you can also add a few dashes of hot sauce or pinch of cayenne.
  • Zippy Egg Muffins. Try adding a few teaspoons of Dijon mustard.
  • Egg Muffins with Meat. Tasty but optional (these are plenty satisfying with veggies alone). Feel free to make this easy breakfast recipe with bacon (I highly recommend this method of Baked Bacon in the Oven or Air Fryer Bacon), fold in diced cooked ham, or make sausage egg muffins.
  • To Make Keto. No changes needed. These are keto egg muffins as written.
  • To Make Dairy-Free, Whole30, and Paleo. Omit the cheese. (If you’re looking for more Whole30 breakfast recipes, try this Whole30 Breakfast Casserole.)
  • Egg Muffins are gluten-free!

Storage Tips

  • To Store. Let the muffins cool completely, then place them in an airtight container in the refrigerator for up to 3 days. You can store all of the 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 Reheat. Unwrap the muffins if needed, and place on a microwave-safe plate. Reheat gently in the microwave on medium power until hot and warmed through to the center, about 30 seconds (from thawed) or 1 to 2 minutes (from frozen).
  • To Freeze. Let the muffins cool completely, then individually wrap them in plastic wrap. Place them in a ziptop bag and freeze for up to 3 months. Let thaw overnight in the refrigerator or reheat directly from frozen.

Meal Prep Tip

Egg muffins are perfect for breakfast meal prep! You can multiply the recipe and freeze a multitude of muffins for future breakfasts on demand.

  • Nonstick Spray. You MUST coat the pans with nonstick cooking spray, or your eggs will stick.
  • Muffin Pan. I also love this one, which comes with a handy lid.
  • Silicone Muffin Pan. My sister and several readers reported using this to bake the egg muffins (also with nonstick spray) with roaring success.
A plate with eggs, veggies, and cheese for a healthy breakfast

Recipe Tips and Tricks

  • Avoid Sticking. I cannot stress enough how important it is to generously coat your muffin pan with nonstick spray. You can also use a silicone muffin pan and nonstick spray. I’ve heard from multiple readers that cupcake liners and parchment paper baking cups were successful.
  • Watch Your Egg-to-Vegetable 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) tasting like a mini salad. I consider myself a vegetable enthusiast, but even I have my limitations before 10 a.m. This Healthy Breakfast Casserole has it down too. Follow the suggestions in this recipe and you are set!
  • Whole-Egg to Egg-White Ratio. The ideal whole-egg to egg-white ratio for a batch of egg muffins is 6 whole eggs plus 4 egg whites. This makes them higher in protein, but keeps them from being spongy.
  • Watch the Water Content. If your egg muffins are soggy, you likely used a lot of veggies with high water content. Next time, saute the veggies before adding them to the egg cups to remove the excess moisture.
  • Reheat Like a Champ. If you experience wateriness when reheating leftover egg muffins, try wrapping them in a barely moistened paper towel before reheating in the microwave.

Egg Muffins

4.86 from 144 votes
These healthy egg muffins are the perfect high protein breakfast or snack, plus freezer and kid-friendly. Add any of your favorite veggies or try this combo of spinach, cheese, and extra egg whites.

Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes

Servings: 12 muffins

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 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

Instructions
 

  • 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).

Video

Notes

  • TO STORE: Let the muffins cool completely, then place them in an airtight container in the refrigerator for up to 3 days. You can store all of the 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 REHEAT: Unwrap the muffins if needed, and place on a microwave-safe plate. Reheat gently in the microwave on medium power until hot and warmed through to the center, about 30 seconds (from thawed) or 1 to 2 minutes (from frozen).
  • TO FREEZE: Let the muffins cool completely, then individually wrap them in plastic wrap. Place them in a ziptop bag and freeze for up to 3 months. Let thaw overnight in the refrigerator or reheat directly from frozen.

Nutrition

Serving: 1muffinCalories: 70kcalCarbohydrates: 3gProtein: 8gFat: 3gSaturated Fat: 1gCholesterol: 96mgFiber: 1gSugar: 2g

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at wellplated.com and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

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200 Comments

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  1. I’m so excited to try this recipe! I don’t have a microwave, so if I were to meal prep and freeze the muffins, could I use the oven to reheat them?

    1. Hi Margarett! You likely could, it’s just not something I have tested before. If you decide to experiment, I’d love to know how it goes!

  2. CRUST ON THE BOTTOM: I sprayed the olive oil nonstick heavily and then added 1 tspn of almond flour on the bottom… everything else exact same. This created a no-carb bread bottom. ;) tasted great and more filling in the tummy. (Hint: keep Almond flour in fridge or freezer to prevent any natural almond oil in the flour from spoiling) this recipe is the Best!! I went out and bought mor cupcake pans because of it!

  3. Would it be ok to assemble these and leave the muffin pan in the frig overnight and bake the next morning? I’m excited to make these!

    1. Hi Laura! I have no idea what happens to the egg once it would sit like that overnight. I honestly wouldn’t recommend. it Hope you enjoy it!

  4. It took all my self control to keep from eating all 12 at once. So easy, good and low cal. Thank you.5 stars

  5. Confusing. All egg white recipe includes direction to use 6 large eggs and 4 egg whites. Please clarify.

    1. Hi Carol! I don’t include an all egg white recipe for these egg muffins. I actually do not recommend it. They can fall apart and be spongy. Hope this helps!

      1. Hi River, I do not have that kind of oven so I really can’t say for sure. Doing a quick Google search shows me that a fan forced oven is similar to a convection oven. If that is the case, you typically lower the oven temperature by 15 degrees. If you decide to experiment, let me know how it goes!

  6. Delicious and very easy to make! I made them for my meal prep at the beginning of the week and I have just been microwaving two of them for breakfast, they reheat easily and taste great!5 stars

  7. I have not made this recipe yet, but sounds so yummy! I have a question before I make it. It calls for 6 eggs plus 4 egg whites. What would be a good suggestion for the 4 eggs yokes that are not used? Thank you so much!

    1. Hi Cheryl! I love using the egg yolks to make this oat milk ice cream: https://www.wellplated.com/oat-milk-ice-cream/ Enjoy!

  8. I would love to try this. Would adding chia seeds be a good idea for good fiber or would interfere with the tast . Thank you

  9. I want to try to make these in a mini loaf pan (instead of muffins). How do you recommend modifying the baking temp/ length? Thanks!

    1. Hi Sam! While I have only tested the recipe is as I would think if using a loaf pan it is going to be thicker in nature so you’ll have to increase the cook time. The temperature should be the same. Enjoy!

  10. Going to make for Christmas Morning – have 10 people. I want to PREMAKE but reheat in bulk. Do you think putting them on tray in oven covered with foil at 325 for 25 minutes will fry them out? Ideas? I’d make casserole but we have many different pallets and good allergy’s. Muffins are easy to address this

    1. This is a great Christmas morning idea Tracy! Maybe put them in a muffin pan, put that pan in a larger roasting pan, then pour in some water. Cover with foil so they steam a bit as they reheat.

  11. Hi! I made these this morning, phenomenal! Instead of putting them in a muffin tin, I put it in a 9×13 pan and it came out looking amazing! I also added beans for some extra fiber.5 stars

  12. The recipe ingredients say feta, plus feta for the top. But I only see it going on top. Do you put feta inside the muffin as well?

    1. Hi Jen, great question. You will be sprinkling the 1/4 cup of feta evenly over the tops of the cups prior to baking. The muffins will rise some and absorbed the cheese. Then, when you are ready to serve, you can sprinkle a little more over the cups. Hope this helps and ENJOY!

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