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.
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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!
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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.
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 used a silicone muffin pan and worked wonderful . Muffin came out easily .
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!
Note! I have a non-stick muffin tray and I used large amounts of pam, and I could hardly get the egg muffins out. In fact, it almost ruined my muffin tray! Use cupcake wrappers if you are at all concerned. Egg muffins themselves were great though.
I made these for a church breakfast and they were amazing! I’d like to make them for a quick grab on school mornings. Is it safe to keep them in the fridge and reheat in the microwave each morning?
Hi Mendy! These will last for up to a few days when stored in an airtight container in the fridge or for up to a month when stored in a sealable plastic bag and kept in the freezer. To reheat, microwave for 1 minute or until they’re warmed through.
Even though I liberally greased my muffin tin, these egg muffins stuck terribly bad! It took me 45 minutes to clean them! Not happy!!
Hi Tammie, I’m so sorry yours stuck! I’ve never had issues with these sticking. Is your pan non-stick?
If using frozen veggies, should they be thawed and is skim milk ok? Thanks! So signing up to you!
Hi Lori! Yes, thaw the veggies before using and skim milk works great!
How long will these last in the freezer?
Hi Olivia! These will last for up to a month in the freezer when individually wrapped in plastic wrap and stored in a sealable plastic bag. To reheat, microwave for 1 minute or until they’re warmed through.
Can egg beaters be used ?
Absolutely!
Can I freeze the left overs?
Absolutely! Once fully cooled, wrap each muffin securely in plastic wrap then place inside a sealable plastic bag before storing in the freezer. To reheat, microwave the muffins for 1 minute or until they’re warmed through.
Love it…yum
how about using drained salsa picante for a kick over the tomatoes??
That would work!
Can I use non dairy milk instead? Almond or soy?
Absolutely!
These look great. How long I’ll they keep?
Hi Lucy! These will last for up to a few days when stored in an airtight container in the fridge or for up to a month when stored in a sealable plastic bag and kept in the freezer. To reheat, microwave for 1 minute or until they’re warmed through.
If I wanted to add some grated cheddar cheese to the recipe, how much would you suggest? Also, how much salt and pepper if I wanted add some? Thank you!
Hi Jody! I’d start with adding 1/4 cup of shredded cheese, 1/2 teaspoon salt and 1/4 teaspoon pepper. Enjoy!
Can i use 2%milk insted of non fat milk?
That works!
These look fantastic! A couple questions, how would you store these/heat them up? For storage, would fridge or freezer work? How long would you say they last after being cooked? And for heating it up, would a microwave be acceptable?
Thanks!
You can store them wrapped securely in plastic wrap (and then inside sealable plastic bags) and placed in the freezer. To reheat, microwave them for 1 minute or until they’re warmed through. Enjoy!
These were so good once so got the baking cups off. Two thumbs up for this recipe. The rest are in my freezer for later. I added mushrooms too.
So glad you enjoyed the recipe, Constance!
This looks great, just now getting a chance to try. If I use bell peppers, mushrooms, etc, do you recommend I saute or cook them somehow first or just let them cook in the oven with the eggs? Thanks so much for the idea!
Hi Gena! No need to sauté the veggies; they can cook along with the eggs. Enjoy!
Sounds delicious!!!! Am definately trying them, cant wait
Enjoy!
Looks great! Can’t wait to try these during school, they’d be great to grab and go on the way to class.
I hope you enjoy them, Serena! And they absolutely are the perfect grab-and-go breakfast or snack!
Thank you for sharing this low carb and colorful recipe.
You are so welcome, Patti!
Hi! How can I store the muffins and for how long? Do I keep them in the freezer?
Hi Daniela! You can store the egg muffins either in the fridge or the freezer! If storing in the fridge, transfer the fully cooled muffins to an airtight container and store them in the fridge for up to a few days. If freezing, transfer the fully cooled muffins to a sealable plastic bag and store them in the freezer for up to a month. To reheat: microwave the muffins for 45 seconds or until thawed.
Can we use cupcake muffin liners to pour the egg mixture into instead of straight into the muffin pan
That should work! But it depends on if the cups are nonstick, because the eggs might stick.
Can you use coconut milk?
Definitely!
I’ve been wanting to make these and freeze them for on the go ready heathy breakfast, but I would like to know if I add avocado, will the avocado taste good after frozen?
Hi Patty! I haven’t tried freezing avocado so I can’t say with certainty what the resulting texture or taste would be. Let me know if you give it a shot!
How long do you cook them for and at what tempature
Hi Taylor – The oven temperature is 350°F and the bake time is 20 to 25 minutes as noted in the recipe above. Enjoy!
Love the idea of the egg muffins. Going to make these. Only I’m going to use egg subsitute. Need to watch my cholestrol. Also like the low carbs. Husband doesn’t like eggs. These will work out perfect for me. Have all the ingredients to get started.
Thanks for the post. Keep sending low carb recipies.
I hope you enjoy the egg muffins, Stacey! I also have a Freezer-Friendly Egg White Muffins recipe. Here’s the link if you’re interested: https://www.justataste.com/freezer-friendly-egg-white-muffins-recipe/
Whats the best way to reheat? Toaster oven or microwave? I would also like to try half 6 eggs and half 6 egg whites. Have you tried that?
Hi Traci! Microwave works great. I’ve tried with ALL egg whites and you’ll just need a lot more eggs but it works perfectly!
Can paper cups be used vs. cooking spray?
Hi Jane! I haven’t tried using paper liners with this recipe so I can’t say for certain what the results will be, but I think it should work. Let me know if you give it a shot!
How would you recommend freezing these? Could I use a gallon freezer bag?
I freeze them in a gallon Ziploc bag and then remove and microwave as needed :)
Hi!
Can you substitute the milk for anything non-dairy?
Thanks!
Absolutely! You can use any type of milk at all (soy, almond, etc.). Just sub in the same amount listed in the recipe!
How long do these last in the fridge?
Hi Whit – Once the muffins have cooled completely, transfer them to an airtight container and store in the fridge for up to a few days. You can also individually wrap and store them in an airtight container in the freezer for up to a month. :)
How many calories in each serving?
Hi Jennifer – We’re working on providing nutritional info for our recipes. Stay tuned!
The recipe was wonderful. I added some cilantro which made it even more amazing.
Love it! So glad you enjoyed the recipe, Jennifer!
Will they freeze well? Looks yummy – thanks!
Hi Linda – Yes! To freeze, allow the muffins to cool completely then wrap each muffin with plastic wrap before placing in an airtight container or freezer bag. They will keep in the freezer for up to a month.
What’s the best way to reheat them after freezing?
Hi Jodi! For best results, remove egg muffins from the freezer the night before and allow to thaw in refrigerator overnight. In the morning, simply reheat in the microwave for about 1 minute.
The muffins are superb.
So glad you enjoyed them, Aurora!
Looks delicious & supper yummy. Love your site. Thanks for all the superb & scrumptious recipes. More power to u!!!
Thanks so much, Ann! Enjoy!
These egg muffins look so gorgeous with that topping of avocado salsa that I am craving for them right now! It’s coming to our breakfast table pretty soon for sure!
These egg muffins look amazing! I’m always looking for new ways to master breakfast on the go, so these are a new tasty option :)
These are gorgeous, but also sound so delicious! A great healthy AM start.-jessie from cakespy
This recipe looks fantastic! Have you tried to freeze and rewarm these?
Hi Denise – These freeze really well. Simply allow the muffins to cool completely then wrap each muffin with plastic wrap before placing in an airtight container or freezer bag. They will keep in the freezer for up to a month.
Love this idea! Sounds supper yummy. How well do they reheat? Could I make them the night before so the various members of my family who get up at different times in the morning reheat one and go?
Hi Corina! You can absolutely make these the night before and rewarm in the oven (or microwave) the next day! Once the muffins have completely cooled, transfer to an airtight container and store in the fridge for up to a few days. These can also be individually wrapped and stored in an airtight container in the freezer for up to a month. Enjoy :)