Every time I stock my freezer with these easy breakfast Egg Muffins, I can’t help but high-five and hug myself! Meal-prep friendly and high protein, they’ll be your savior on busy mornings. 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.
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Why You’ll Love This Healthy Egg Muffins Recipe
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).
Here are some reasons why I love them and think you will too!
- High Protein. I hate when I eat breakfast and am hungry again an hour later. This high-protein healthy egg breakfast is truly satisfying (so are Cottage Cheese Eggs!).
- 100% Make-Ahead Friendly. Pop an egg cup or two into microwave to reheat whenever you need a fast, filling breakfast or snack.
- Versatile. You can load them with any variety of fresh vegetables, meat, and/or cheese as you please. Today’s combination of spinach, feta, and a colorful array of veggies is my all-around favorite!
- Kid-Friendly. To make them appealing to kids, keep it simple with cheese, or add more toddler-friendly veggies like finely chopped broccoli or shredded carrots; the hand-held size makes veggies approachable.
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 —
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.
The Directions
- Grease. GENEROUSLY coat a muffin tin with nonstick spray and add mix-ins.
- Whisk. Combine the eggs, egg whites, herbs, and spices.
- Fill. Carefully pour in the egg mixture, then crumble feta over the top.
- 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 and Reheating Tips
- To Store in the Refrigerator. 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.
- 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.
- To Reheat. 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).
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
Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes
Servings: 12 muffins
This easy egg muffins recipe is the perfect high protein breakfast or snack, freezer and kid-friendly. Use your favorite veggies for these egg cups!
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Ingredients
- 1 cup lightly packed baby spinach chopped
- ¾ cup finely diced red bell pepper about 1 small pepper
- ¾ cup finely diced green bell pepper about 1 small pepper
- ¾ cup quartered cherry tomatoes or grape tomatoes, about 1 cup whole tomatoes
- 6 large eggs
- 4 large egg whites
- ¼ teaspoon kosher salt
- ¼ teaspoon dried basil
- ¼ teaspoon dried oregano
- Pinch ground black pepper or cayenne pepper if you like a little kick!
- ¼ 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:Â 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:Â 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:Â 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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Thanks for another easy, very tasty recipe – and low-cal, high protein too. I’ve made them a couple of times now using silicon muffin cups in my air fryer for 12-14 minutes at 300°F (150°C).
Freezing worked really well too. A winner all round.
So glad to hear you enjoyed it, Kasia!
These are the BEST!! They’re so good and I love how much veggies are in them without you even noticing! Even my picky husband likes them and that’s saying ALOT!
So glad to hear, thank you Jasmine!
what size pan would you recommend using instead of muffin cups?
Hi Kennedy, I’ve only tested these muffins out in a muffin pan, so can’t say for sure. If you decide to experiment, I’d love to know how it goes!
Hi Kennedy,
I’ve made this recipe for the first time last week and made it again this week. I baked it in an
8 inch x 8″ inch ceramic casserole dish. I used extra virgin olive oil to grease the dish. The only problem is that once I cut it and try to remove the pieces, it doesn’t come clean out of the dish. I think it is the dish because I have the same problem with whatever I bake in it (even though I do grease it very well) and it takes time to clean the dish. I avoid using parchment paper or aluminum foil unless absolutely necessary.
I hope this helps.
Thanks for the feedback, Leonora!
I strongly recommend AGAINST paper cupcake liners. I even sprayed them with non-stick spray, but because of the moisture in the vegetables, they become extremely soggy and tore when trying to remove them. The taste was great, I topped them with a little salsa when serving.
Thanks Lynn!
Absolutely delicious! These will become a staple in our household.
Great to hear, thank you Christa!
Love these for morning snacks at work.
Great to hear, thank you Mireille!
Love this recipe and the taste is great! Please do coat the muffin tray GENEROUSLY with nonstick spray! I made the mistake of greasing it just a little, and had a challenging time washing off the bits left on the muffin pan. I then tried with cupcake liners but I do not think it works as it sticks to the paper :( So just don’t make the same mistakes as I did ;) This recipe is delicious and will be a keeper. Thank you!
Thanks for the tip, Crystal! Glad you enjoyed it!
I didn’t follow your recipe completely as my family doesn’t like strong spices for breakfast so just used salt and pepper with whole eggs only. I only used red pepper and onion which I had chopped separately in my small food processor then added half of the egg to blend before pouring into my mixing bowl to stir both together. Made the eggs a little fluffier, but I probably didn’t get the exact same amount of veggies in each cup.
Hoped you enjoyed them, Sherris! Thanks!
Whenever I reheat mine from frozen, they become super watery. Any tips?
Hi Katherine, try wrapping it in paper towel first. Hope this helps!
After reheating or during reheating?
Hi Katherine, I haven’t had this issue, so this is my best guess. I’d try during reheating but I wouldn’t keep the paper towel on for a full 2 minutes. Hope this helps!
Thank you, Erin!
You’re welcome Alex! They look great!
Haven’t tried this yet because your recipe ingredients referring to the feta cheese don’t jive with the instructions. You have “¼ cup crumbled feta cheese plus additional to sprinkle on top”, but I don’t see any reference in the instructions about adding the 1/4 cup feta to the mix; only to sprinkle the feta over the top. Soooo, does the entire 1/4 cup get sprinkled over the tops, or does that go into the egg mixture? Thanks!
Hi Stacey, in Step 2 you’ll add the feta by sprinkling the 1/4 cup evenly over the egg after you’ve poured it in the muffin pan. Then, if you’d like, you can sprinkle additional feta over the top when serving. If you watch the video provided you’ll see this at the 31 second mark and 37 second mark. Hope this helps!
I would love to make these but only using sautéed mushrooms & cherry tomatoes (my favorite omelet add-ins!) Has anybody made these using sautéed mush? If so… did that make the muffins more soggy?
Hi Kathy, I haven’t tried it with this combination, but another reader has used mushrooms with great success. If you decide to experiment, I’d love to know how it goes!
Love this recipe! Only problem was removing the residue from the muffin pans after cooking. I soaked it for 3 days with no luck. I recently purchased silicone muffin pans to try. Has this been tested?
So glad you enjoyed the recipe, Marnita! Other readers have had great success in using silicone muffin liners, so it should work just as well in the pans. Hope this helps!
Hi there! Definitely going to be making this but was wondering if I need to adjust the amounts of other ingredients if I were to add a protein to these?
Thank you!
Hi Leasha! You shouldn’t have to adjust any other ingredients. Hope this helps!