A quick, customizable, and protein-packed breakfast or snack — perfect for meal prep or on-the-go mornings.
Recipe Card
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 6 muffins (about 2–3 servings)
Diet Tags: High-Protein, Gluten-Free, Low-Carb, Vegetarian
Ingredients Checklist
- Eggs
- Milk or cream
- Grated cheese (cheddar, mozzarella, or your favorite)
- Chopped spinach
- Bell peppers, diced
- Green onions or chives
- Salt and pepper
- Olive oil or butter (for greasing muffin tin)
Instructions
- Preheat oven to 375°F (190°C). Lightly grease a muffin tin with oil or butter.
- In a bowl, whisk together eggs, milk, salt, and pepper until well combined.
- Prepare the vegetables: dice the bell peppers, chop spinach, and slice green onions.
- Divide the chopped vegetables evenly into each muffin cup.
- Pour the egg mixture over the veggies, filling each cup about 3/4 full.
- Sprinkle grated cheese on top of each cup.
- Bake for 18–22 minutes, or until the egg muffins are puffed and lightly golden.
- Let them cool slightly before removing. Serve warm or store for later.
Notes
- These egg muffins are gluten-free and low in carbs.
- Use silicone muffin cups for easier removal.
- Feel free to customize with leftover cooked meat or other veggies.
Introduction
These baked egg muffins are a go-to for busy mornings, weekend brunches, or healthy snacks. They’re endlessly customizable based on what’s in your fridge, and they hold up well for make-ahead breakfasts. You can eat them warm, cold, or reheated — they’re always delicious and packed with protein.
Step-by-Step Cooking Guide
Step 1: Prepare Ingredients
Chop all your vegetables and set them aside. Use what you have — spinach, peppers, mushrooms, tomatoes, onions, etc.
Tip: Pat down watery vegetables (like tomatoes or zucchini) to prevent soggy muffins.
Step 2: Whisk the Egg Mixture
Crack eggs into a large bowl and whisk with milk, salt, and pepper.
Tip: Add a pinch of garlic powder or chili flakes for a flavor boost.
Step 3: Assemble Muffins
Divide veggies into each muffin cup. Pour the egg mixture over the veggies, then top with cheese.
Tip: Don’t overfill the cups; the eggs will rise as they bake.
Step 4: Bake and Cool
Bake at 375°F for 18–22 minutes. Muffins should be set in the center and lightly golden on top.
Tip: Let them sit for 5 minutes before removing to avoid breaking.
Ingredient Tips and Substitutions
Eggs: You can use egg whites or a mix of whole eggs and whites for lower fat.
Milk/Cream: Use dairy-free milk (almond, oat) for a lactose-free version.
Cheese: Any meltable cheese works. Parmesan adds a salty punch.
Veggies: Try mushrooms, kale, grated carrots, or cooked broccoli.
Add-Ins: For meat eaters, add diced cooked bacon, sausage, or ham.
Variations and Serving Ideas
Flavor Variations:
- Add chopped sun-dried tomatoes and feta for a Mediterranean twist.
- Use Italian seasoning and mozzarella for a pizza-style version.
- Add hot sauce or jalapeños for a spicy kick.
Dietary Swaps:
- Dairy-Free: Use plant milk and skip cheese or use dairy-free cheese.
- Keto: Avoid milk and high-carb veggies like carrots or corn.
Serving Suggestions:
- Pair with a slice of toast or fresh fruit for a complete breakfast.
- Pack them in lunchboxes for a protein-rich midday snack.
Storage and Make-Ahead
Storage: Keep in an airtight container in the fridge for up to 4 days.
Freezing: Wrap individually and freeze for up to 2 months.
Reheating: Microwave for 30–45 seconds or warm in the oven at 300°F until heated through.
Make-Ahead: Assemble everything and refrigerate uncooked overnight. Bake in the morning.
Nutrition Information (Per Muffin, Approximate)
Calories: 110
Protein: 7g
Carbohydrates: 2g
Fat: 8g
Fiber: 0.5g
Allergens: Egg, Dairy
Diet Highlights: High Protein, Gluten-Free, Low-Carb
FAQs
Q: Can I make these without cheese?
A: Absolutely — just skip it or use a plant-based alternative.
Q: How do I prevent them from sticking?
A: Grease the pan well or use silicone liners for best results.
Q: Can I prep and freeze these?
A: Yes. Freeze once fully cooled and reheat as needed.
Q: What’s the best veggie combo?
A: Spinach, bell pepper, and onion is a classic base, but anything goes.
Personal Note
This recipe has become part of my weekend prep ritual. I love how flexible it is — I’ve made it with leftover roasted veggies, added smoked paprika for a twist, and once even stirred in leftover pesto. It’s one of those dishes you can’t mess up, and every batch feels like a fresh start.
Call to Action:
If you try this recipe, drop a comment below and let me know your favorite variation! You can also tag your creations online with #EggMuffinMagic so others can get inspired too.
