Healthy Breakfast Egg Muffins Recipe

It’s nice to see you, 2017! While last year will be tough to beat, I have a sneaking suspicion that the New Year is going to be quite the flavor-packed extravaganza. We have a whole host of new recipes and guides lined up for your eating and entertaining pleasure. And we’re kicking things off on the light and tasty front with none other than Healthy Breakfast Egg Muffins.

Healthy Breakfast Egg Muffins Recipe

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.

Healthy Breakfast Egg Muffins Recipe

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!)

Healthy Breakfast Egg Muffins Recipe

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.

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 (looking at you, 5-Minute Frozen Yogurt!).

Healthy Breakfast Egg Muffins Recipe

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Find inspiration for more make-ahead breakfast options with additional freezer-friendly recipes.

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Healthy Breakfast Egg Muffins

Healthy Breakfast Egg Muffins are a freezer-friendly and totally customizable meal-in-a-cup! Bake up a batch and stash any extras in the freezer for a hearty, 60-second morning meal.
5 from 8 votes
Healthy Breakfast Egg Muffins Recipe
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Servings 12 muffins


  • 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


  • 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!


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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.

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Serving: 1muffin, Calories: 70kcal, Carbohydrates: 2g, Protein: 6g, Fat: 4g, Saturated Fat: 1g, Trans Fat: 1g, Cholesterol: 164mg, Sodium: 68mg, Potassium: 113mg, Fiber: 1g, Sugar: 1g, Vitamin A: 528IU, Vitamin C: 3mg, Calcium: 36mg, Iron: 1mg

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  1. 5 stars
    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.

  2. 5 stars
    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!

  3. 5 stars
    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!

    1. This is one of my fave on-the-go breakfast options! I’m so thrilled you enjoyed the recipe, too, Brenda!

    2. 5 stars
      Love these and my son does too! So I make them on Sunday for breakfast for the week, perfect for school mornings!!

      1. Love reading this, Tammy! I’m so glad you and your son have been enjoying the recipe!

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