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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Breakfast

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 7 votes
Healthy Breakfast Egg Muffins Recipe
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Servings 12 muffins

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.


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Nutrition

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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Comments

  1. 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!

  2. 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!

  3. 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.

  4. 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?

    1. 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.

  5. Even though I liberally greased my muffin tin, these egg muffins stuck terribly bad! It took me 45 minutes to clean them! Not happy!!

    1. Hi Tammie, I’m so sorry yours stuck! I’ve never had issues with these sticking. Is your pan non-stick?

  6. If using frozen veggies, should they be thawed and is skim milk ok? Thanks! So signing up to you!

    1. 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.

    1. 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.

    1. 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.

  7. 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!

    1. Hi Jody! I’d start with adding 1/4 cup of shredded cheese, 1/2 teaspoon salt and 1/4 teaspoon pepper. Enjoy!

  8. 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!

    1. 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!

  9. 5 stars
    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.

  10. 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!

  11. Looks great! Can’t wait to try these during school, they’d be great to grab and go on the way to class.

    1. I hope you enjoy them, Serena! And they absolutely are the perfect grab-and-go breakfast or snack!

    1. 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.

  12. Can we use cupcake muffin liners to pour the egg mixture into instead of straight into the muffin pan

    1. That should work! But it depends on if the cups are nonstick, because the eggs might stick.

  13. 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?

    1. 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!

    1. Hi Taylor – The oven temperature is 350°F and the bake time is 20 to 25 minutes as noted in the recipe above. Enjoy!

  14. 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.

  15. 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?

    1. 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!

    1. 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!

    1. Absolutely! You can use any type of milk at all (soy, almond, etc.). Just sub in the same amount listed in the recipe!

    1. 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. :)

    1. 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.

      1. 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.

  16. 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!

  17. 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 :)

    1. 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.

  18. 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?

    1. 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 :)