You are going to high five and hug yourself every rushed morning and mid-afternoon hanger-o’clock for stocking your freezer with these healthy breakfast Egg Muffins! You can pop these wholesome muffins into the microwave and reheat them whenever you need a fast, filling breakfast or snack.

Breakfast egg muffin cups in a muffin pan with veggies

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. You can enjoy them on their own or make them part of a larger breakfast spread. (Try them alongside these Sweet Potato Hash Browns.)

I’ve made several versions of this recipe over time, and while each of them has a tasty place in my heart, 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

How to Make the Best Breakfast Egg Muffins

A great egg muffin is all about finding the right ratios.

  • 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.
  • Whole-Egg to Egg-White Ratio: After a few attempts—all of which were eaten 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 for a batch of egg muffins is 6 whole eggs plus 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 muffins to fall apart and be spongy.

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

Egg Muffin Filling—A Choose-Your-Own-Egg-Cup Adventure

No matter whether you choose to make healthy breakfast egg muffins with spinach or select different mix-ins, these muffins are an ideal canvas for customizing your own flavor adventure.

The Ingredients

  • Eggs + Egg Whites. The base for our easy egg muffins. As I mentioned above, these muffins use the perfect amount of each.
  • Vegetables. Because I want this recipe to be filling and healthy, I always include a good amount of fresh vegetables like spinach, red and green bell 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 vegetables 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. My pantry staples are dried basil, dried oregano, salt, and pepper. The combo gives the muffins an Italian-inspired flair and complements the vegetables and feta.
  • Cheese. An optional addition. I used feta, but you can use any other cheese you enjoy (a cheddar 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

  1. GENEROUSLY coat a muffin tin with nonstick spray, and divide your mix-ins between the cups (they should be about two-thirds full).
  2. Whisk together the eggs, egg whites, and spices. Fill each cup three-quarters of the way to the top with the mixture, then crumble feta over the top.
  3. Bake for 24 to 28 minutes at 350 degrees, until set. Let cool, then use a butter knife to loosen the outside of the muffins. Serve hot or store for later. ENJOY!

Tips to Prevent Sticking

  • Nonstick Spray. I cannot stress enough how important it is to generously coat your muffin pan with nonstick spray. These egg muffins love to stick to the pan, so you have to put a thick layer of the spray between the eggs and the muffin pan itself.
    • If you don’t have nonstick spray, brushing your muffin cups with olive oil or melted butter should also do the trick.
  • Silicone Pan. Try using a silicone muffin pan and nonstick spray for double the nonstick power.
  • Muffin Liners. I’ve heard from multiple readers that muffin liners and parchment paper baking cups were also successful.

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.
  • 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. I found them 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 or cooked, crumbled sausage.
  • 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.)

How to Store, Freeze, and Reheat Breakfast Egg Muffins

  • 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 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.
  • Can You Reheat Egg Muffins? Yes, you can reheat egg muffins, and that’s part of their appeal. The exact cook time you need to reheat the muffins will vary based on your microwave’s power. Consider the first one a bit of an experiment. From there, you’ll forever know how long you need.
  • 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).

More Make Ahead Breakfast and Snack Recipes

A plate with eggs, veggies, and cheese for a healthy breakfast

Recommended Tools to Make Egg Muffins

  • Nonstick Spray. How do you keep egg muffins from sticking? This is the answer. You MUST coat the pans with nonstick 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.
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!

Healthy Breakfast Egg Muffins

4.80 from 40 votes
Healthy Breakfast Egg Muffins. Easy, low carb and freezer friendly, these egg muffin cups are easy to store and reheat. Add spinach, sausage or hash browns! You can make them cheesy or keep them dairy free for a Paleo and Whole30 breakfast.

Prep: 15 mins
Cook: 25 mins
Total: 40 mins

Servings: 12 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.


Serving: 1muffinCalories: 70kcalCarbohydrates: 3gProtein: 8gFat: 3gSaturated Fat: 1gCholesterol: 96mgSodium: 148mgFiber: 1gSugar: 2g

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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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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 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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  1. 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!5 stars

  2. I made these muffins for my grandson. They are so delicious and healthy and it’s the perfect portable breakfast when he goes to daycare. I just omitted the feta cheese because he is dairy free5 stars

  3. Ive tired this recipe twice. Great both times 😊 But to switch things up is there a way I could make this into a casserole dish instead of muffins form? I just find my muffins shrink too much in the liners when I make them. Thank you in advance.

    1. Hi Amie! I’ve never tested it out in a casserole dish. If you decide to experiment, let me know how it goes!

  4. Great and versatile recipe!
    They slid right off my silicone muffin cups.
    I added bacon bits and changed feta for cheddar.5 stars

  5. I haven’t tried this yet, but I’d like to. My question is about whether the raw veggies you put in actually get cooked, or will they still be crunchy and raw, and might it be better to saute them first?

  6. Love this recipe. Used to make it for easy before work commute. Still making it for quick nutritious breakfast for retired couple. What does everyone use to freeze theirs? I dont like all the plastic wrap I am currently using.

  7. Hi! I really enjoy these muffins. I froze them but unfortunately when I microwave them they get watery. Is that normal? If not, any tips to try to help with that? Thanks!

    1. Hi Devan, I’m sorry you have that problem, it’s not something I’ve experienced for. Doing some searches on Google, you could try wrapping them in a moisten paper towel before reheating in the microwave. Hope this helps!

  8. These are now a staple for my breakfast or a handy pick up mid afternoon. Simple to make and so so delicious!
    I’ve shared this recipe with family and friends and they all love it.5 stars

  9. How do these do when reheated from freezing?.my issue with egg whites is so much excess water coming out of the muffins out of the microwave.

    1. Hi Jennifer, I’m sorry you have that problem, it’s not something I’ve experienced for. Doing some searches on Google, you could try wrapping them in a moisten paper towel before reheating in the microwave. Hope this helps!

    1. Hi Karen, I’ve only tested these muffins in a muffin pan. If you decide to experiment, let me know how it goes!

  10. I froze the egg muffins for a few days. When I reheated one that was partially defrosted, it was very watery. Not sure how I’m going to solve this for serving two days from now.

    Also, they are pretty bland even with plenty of herbs, salt and pepper.

    1. Hi Kathy, the tomatoes and spinach tend to add more moisture to the egg muffins, especially after defrosting. If you wanted to take the extra step to prevent this next time you could sauté your vegetables first before baking. Also the taste has worked well for myself (and others) but we all have different taste so you might need to adjust the seasonings based on your taste.

  11. These are great! I made them in silicone buttered muffin cups and they cane out so easily. Everyone was impressed and we felt “fancy” eating these. Great brunch idea too!5 stars

  12. Don’t normally comment on recipes/blogs but these have been a godsend in overcoming my eating disorder. The texture is amazing, consistent and makes it easy to try new things. I’ll probably make these for the rest of my life!5 stars

  13. I just finished cooking these.
    In the oven they rose like a muffin but when I took them out after a couple of minutes they fell. They don’t look like the picture.

    I used whole eggs no whites and I used a hand blender on low not a wisk. Could that be the problem?

    They were totally cooked and lightly browned on top so I know they weren’t under done.

    Haven’t tasted yet but they smell delicious.

    1. Hi Gail! Any modifications to the recipe will give you a different result than what you see in the recipe, so that is likely the problem. Hope you enjoyed them!

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