These Healthy Breakfast Egg Muffins are packed with protein, low in carbs and perfect for meal prep. Customize the egg cups with your favorite veggies, meats and cheeses, then freeze any extras for a quick, 60-second breakfast that’s as easy as it is delicious!
Mornings in my house can feel like a race to the finish line, especially when I’m trying to get three kids off to school while a two-year-old is running around. Enter these Healthy Breakfast Egg Muffins.
Consider these perfectly portable egg muffins to be the equivalent of handheld omelettes. They’re high in protein and low in carbs, making them the ultimate breakfast-on-the-go. Best of all? You can customize the fillings and toppings to suit your tastes.
Not a fan of spinach? Skip it! Quite the carnivore? Stir in cooked breakfast sausage! Where’s the cheese? Add your favorite variety! This is your chance to clean out the fridge and make the most of random leftover odds and ends. (And we all know what a fan I am of leftovers!)
Once these egg muffins exit the oven, all that’s left to do is pop them from the pan into your mouth, or go the extra step and load up on toppings. I’ve opted for diced avocado and salsa. It lends a southwestern spin guaranteed to please palates of all ages.
And did I mention they freeze like a dream? Just grab, reheat and go! Pair them with a fresh batch of my zucchini banana bread for a balanced, make-ahead breakfast everyone will love.
- Baked Oatmeal Cups
- Healthy Breakfast Cookies
- Baked French Toast Sticks
- Healthy Overnight Oats
- Muffin Tin Granola Cups
Stay tuned for more quick and easy early morning meals and don’t forget to check out countless more healthy options for breakfast through dessert.
Craving more? Subscribe to Just a Taste to get new recipes, meal plans and a newsletter delivered straight to your inbox! And stay in touch on Facebook, TikTok, Pinterest and Instagram for all of the latest updates.Ingredients
- 12 large eggs
- 1/4 cup nonfat milk
- 1 cup chopped fresh spinach
- 3/4 cup quartered cherry tomatoes
- 1/2 cup diced onions
- Sliced avocado, for serving
- Salsa, for serving
- Crumbled cotija or feta cheese, for serving
Instructions
- Preheat the oven to 350°F. Grease a muffin pan with cooking spray.
- In a large bowl, whisk together the eggs, nonfat milk and ½ teaspoon pepper. Stir in the spinach, tomatoes and onions.
- Divide the mixture evenly between the 12 muffin pan cups and bake the muffins for 20 to 25 minutes, or until the egg is fully cooked. Remove the muffins from the oven and let them cool for 5 minutes in the pan then use a knife to loosen the muffins from the cups.
- Top each muffin with sliced avocado, a dollop of salsa and a sprinkling of cheese then serve.
- ★ Did you make this recipe? Don't forget to give it a star rating below!
Nutrition
Shoutout
Did you try this recipe?
Share it with the world! Mention @justataste or tag #justatasterecipes!
This post may contain affiliate links.
Recipe by Kelly Senyei of Just a Taste. Please do not reprint this recipe without my permission. If you'd like to feature this recipe on your site, please rewrite the method of preparation and link to this post as the original source.
These tasted delicious but the cleanup of the muffin pan was a dreaded chore. I scrubbed for 20 min! Although I sprayed them and greased them, is there a secret way to not them stick so badly? I feel like I lost 15% of the eggs just when I took them
Out! I want to make these again so badly but coupled with the eggs sinking in the middle and not looking fluffy like yours, it’s discouraging! Please let me know what I can do next time for a more successful outcome! Thanks!
Hi Ally! You can add a paper muffin pan cup to each section and then fill them.
I took these out and immediately the egg started going down in the middle like sinking, why and how do I prevent this next time? I love the fluffy top in the picture.
Hi Ally! The air bubbles that expand in the muffins usually deflate as the muffins cool.
Perfect commuter breakfast for my toddler grandson! Mornings are crazy getting kids in the car and mama off to work. I put these in muffin cups after they are cool and freeze. Mama pops them in the microwave for a few seconds and off they go. These are usually eaten in the car. The kids give them a big thumbs up. Our kids like the egg, cheese, spinach and bacon variety.
Love reading this, Terry! I’m so glad your grandkids have been enjoying the egg muffins! :)
My boyfriend made these for breakfast a few times and every time we have them, THEY ARE AMAZING. I definitely overindulge but the best part is that I don’t feel like I’m overeating at all! Great recipe!
I’m so thrilled you’ve been enjoying the recipe, Nani!
Delicious! My health coach shared this recipe with me and I made them this morning. I added red and yellow pepper and bacon bits. These will be great for an on-the-go breakfast!
This is one of my fave on-the-go breakfast options! I’m so thrilled you enjoyed the recipe, too, Brenda!
Love these and my son does too! So I make them on Sunday for breakfast for the week, perfect for school mornings!!
Love reading this, Tammy! I’m so glad you and your son have been enjoying the recipe!