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

4.74 from 23 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

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).

Notes

  • 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

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 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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102 Comments

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  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!

    1. 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!!! 

    1. 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

    1. Sabrina, I hope you love them! It is so refreshing to have something new for breakfast (I’m a creature of habit myself sometimes!)

  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! (:

    1. Im about to food prep these now for the weekend, next week. I see you already answered my first question about using 6 whole eggs! Thanks for that! My other question is if I should use those little muffin tin liners or olive oil as a substitute as I am out of cooking spray. My instinct says use a light coat of olive oil. Lastly, many recipes ive read say to not salt eggs while cooking as it breaks down the proteins….but with the added veggies I think it really does need to be included prior to cooking. Do you think it matters? Should I just salt the veggies and not salt the egg mixture? Thanks for your advice!

      1. Hi Jennifer! I’d brush the pans with olive oil. That should work fine. And I haven’t heard that about salt to be honest. I love it for flavor here, though you can sprinkle salt on afterwards if you prefer. I hope you enjoy them!

  5. 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.

  6. 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.5 stars

    1. Danielle, it’s hard to pick a fave and the great thing with these is that you don’t have to. Thank so much and I hope you love them!

  7. 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! 

    1. 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!

  8. 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.5 stars

    1. 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!

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

    1. 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!

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

  10. 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?

    1. 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.

  11. 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 you5 stars

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

  13. 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!

  14. I sprayed my muffin tins of really well and these all stuck really badly. Destroyed. So frustrating because I was making them for a group event where I had signed up to bring food and now I’ve got nothing to bring.1 star

    1. Hi Shauna, I’m sorry to hear the muffins stuck to your tin—it can really depend on the type of tin and quality of the coating sometimes. I know it’s disappointing to try a new recipe and not have it come out, so I truly wish it would have worked better for you!

    2. Hi Everyone, I have tried a recipe like this before and mine have always stuck no matter what I tried. I have been using PaperChef Culinary Parchment Non-Stick Large Baking Cups from Target for my muffins. I never thought to try them for these. I tried it today and it worked did not stick at all. I am now wondering if I can make my own out of parchment paper. Thought this might help someone else who was having the same problem. They are about 2.49 for 60 and go to 425 degrees.5 stars

  15. Erin, have you made these in an instant pot? If so, would you please walk me through that? I’m an Instant pot newbie. Just made hard boiled eggs under my egg setting. So quick! And peeled amazingly!  Thank you!

    1. Hi Jody, I have not made these in the Instant Pot, so I’m afraid I don’t have any specific advice to give on that front. I hope you love these if you give them a try!

  16. The veggie egg cups are an additional treat by adding a tablespoon of cooked quinoa in the bottom of the muffin cups with the veggies prior to baking. Ummmmmmn  LOVE UR SITE!!5 stars

  17.  I made these and they looked  fluffy and great coming out of the oven, but shortly after they deflated. Any idea why? Thank you. 

    1. Hi Theresa! The muffins are by nature fairly flat. They are more like mini omelette cups versus a tall, domed bakery type of muffin. I hope you enjoy them!

  18. These are incredible! Thank you for the recipe! I made these egg cups yesterday for the first time after hearing about your website in my Weight Watcher’s community. Your egg cups are all the rage! I used low fat feta and they taste delish. Today, I “splurged” and added, as you suggested, salsa and avocado. I found that I could skip my mid-morning snack, because I was so full from breakfast! I love the fact that I could sneak an extra portion of veggies into my diet. These cups reheated really well for me. I can’t wait to explore the rest of your site to see what other yummy, healthy goodies I can round up! Thank you, Erin!5 stars

    1. Sarah, I’m so happy to hear these were a hit! I’m so glad to have you as a reader, and I hope you find many more new favorite recipes to try!

  19. Can I use the 100 % egg whites in the carton? I had bought those for a similar recipe but this one sounds way better.

    1. Linda, yes! You can swap the egg whites called for in the recipe for the egg whites in the carton. The carton should suggest an amount per white. I would use the whole eggs called for in the recipe though to make sure your muffins have enough structure. I hope you enjoy!

    2. I’ve made a version of these egg muffins and all the comments are spot on, they are wonderful! I have added a layer of cooked red quinoa and this ups the fiber, protein and crunch factor. YUMMY!!

  20. Hello Erin and thank you for your beautiful recipe!
    Is there a way to prevent the egg muffins from deflating when I get them out of the oven?
    The are so big and puffed while in the oven,and in minutes after they are out,they lose most of their volume.
    What is the problem?
    Thank you again

    1. Hi Georgia, these muffins naturally are fairly flat on top but are still delicious! I hope you enjoy them.

  21. Hi Erin! These look delicious & I can’t wait to make. Could I sub frozen veggies for the fresh ones? If so, should they be cooked first? Thank you!

    1. Hi Jen, you could precook them or let them thaw and pat them thoroughly dry with a paper towel. (Frozen veggies tend to give off a lot of moisture.) I haven’t tried using frozen veggies myself, but if you decide to experiment, I’d love to hear how it goes!

  22. Looking forward to trying this! Just want to let you know though that the Cabot’s cheese pop up ad is so obstructive that it is deterring me from looking at anything else on the blog :/

    1. Liz, I am sorry for the hassle! It should have a clear way to close it (a video pop up might take a few seconds to display it, but there will be a clear “close” button). Let me know it doesn’t!

  23. Hi Erin, I have a pretty old muffin tin so i’m not sure how much they will still stick even if i use alot of nonstick spray. Can I put the paper muffin cups in the tin instead and bake the mixtures in there to be safe?

    1. Hi Claire! I haven’t tried paper liners, but it could possibly stick to those too. You are welcome to experiment, but I still recommend being generous with nonstick spray. I hope it works!

  24. I love all the ingredients in this recipe and the muffins have great flavor.  Here’s my complaint…even with the nonstick spray the eggs stuck in each cup and I’m having a terrible time getting all the stuck egg washed out.  Because of this problem I’ll probably not try this recipe without a different pan.My pan is dark metal and it’s new.  Perhaps you can make suggestions on removing the stuck egg.  I tried hot water and vinegar…not working.3 stars

    1. Hi Lesley, I’m sorry to hear the muffins stuck to your tin—it can really depend on the type of tin and quality of the coating sometimes. I know it’s disappointing to try a new recipe and not have it come out, so I truly wish it would have worked better for you! For cleaning the pan, you could try sprinkling it with salt and letting it sit for a few minutes, then try to rub away with a soft sponge or cloth. I hope this helps!

    1. Hi Angela, I have not tried these in a mini muffin tin, but I bet they will be delicious! I’d suggest checking them after about 10 minutes to make sure they don’t overcook. I hope you enjoy them!

        1. Hi Angela! 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. I hope you enjoy the recipe!

  25. I never leave recipe reviews but I had to for this one. These are AMAZING! It smelled like I was baking a pizza, and the taste is sooo good. Not heavy or overwhelming. Very light and delicious! I added chopped onion and mushroom, used fresh basil instead of dried and added some crushed red pepper. Ended up using 9 whole eggs and it was just enough for 12 muffins. 280 calories for 4 of them means 3 days of healthy breakfasts from this one batch! Thank you so much for this recipe! It is everything!5 stars

  26. Really a healthy recipe..!!! I like it and it is easy to make and it can be prepared with in an half an hour that’s superb.5 stars

  27. My husband is a firefighter who has 24-hour shifts. He has to pack a full day’s worth of prepared food into his thermal food container before leaving at 6am for work. This dish is so delicious, healthy and perfect for an easy-to-carry dish that he can reheat for his breakfast. Thanks!5 stars

  28. I’ve made this recipe three weeks in a row and it still tastes AMAZING. thanks for the clear steps and walking through all the different substitutions!5 stars

  29. I tried these using silicone muffin liners, not sprayed, in a normal muffin pan. They practically fell out of the wrappers! I did use only whole eggs (to avoid leftover yolks), not sure if that made a difference.

    Also, we loved that these smelled like pizza when cooking.5 stars

  30. I varied the ingredients (using broccoli instead of bell peppers) and used a 3-cheese blend (parmesan/asiago/romano)…it was my first time baking eggs. Turned out yummy.5 stars

  31. Just made these. Any reason why the bottoms are kind of shriveled? I think I put too much bacon onions and peppers before the eggs, could that have had something to do with it? Tastes awesome. Just look really weird lmao

    1. Hi Danielle! It’s hard to say what might’ve happened without being in the kitchen with you. I’m so happy that you enjoyed them though!

    1. Hi Alicia! 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 leftover. I hope you enjoy!

  32. Made egg muffins using broccoli, 3 cheddar cheese blend, bacon, Mrs Dash, Worchestershire sauce, added a little almond flour; then stirred each filled cup with a fork and cooked. I loved it! Thank you, Erin, for this very adaptable recipe and letting us know we could change and add as we desired! You are “The Most”!5 stars

  33. Delicious! Was looking for a low calorie, protein filled uivk breakfast. Will make aagainand try different fillings.5 stars