Egg muffins are a healthy, easy, on-the-go breakfast. They’re filling, low-carb, and perfect for meal prepping. Just switch up a few simple veggie and protein ingredients to create delicious combos that will last you through the week!
Egg muffins are my go-to healthy breakfast. When I’m trying to balance a busy schedule but want to adhere to my healthy goals and habits, I meal prep a dozen of these and keep them in my fridge or freezer. Then, I can just grab, reheat, and enjoy!
Egg muffins are basically mini breakfast casseroles or frittatas that are easily customizable. You’ve seen me make them before, with my zucchini and prosciutto egg muffins, but the flavor combinations are endless.
Today, I’m sharing three new flavors, but it’s super easy to mix and match your favorite vegetables, meats and herbs for tasty variety. You can make them vegetarian, keto, or dairy-free, it’s up to you!
Breakfast Egg Muffin Ingredients
Similar to making a frittata or scramble, all you need for these muffins are an egg base and some fresh ingredients. Here’s the breakdown.
- Egg base: Simply whisk up a bowl of eggs and season with salt and pepper.
- Vegetables: Now’s the time to sneak in more greens for breakfast! You can add in just about any vegetable such as sauteed spinach, steamed broccoli, or tomatoes. Just dice into small pieces before combining with the egg base.
- Meat (optional): Looking to add some extra protein? Bacon or sausage are delicious options that pair well with any vegetable. Just pre-cook it before adding to the eggs.
- Cheese (optional): From grated parmesan cheese to cheddar cheese and goat cheese crumbles, the choice is yours! You can add the cheese into the veggie and meat mix or sprinkle it on top, it’s up to you.
Find the printable recipe in the recipe card below.
How To Make Egg Muffins
Now that you have a basic understanding of what goes into these muffins, let’s get cooking.
Whisk the eggs. Each muffins requires 1 egg to make. So, depending on how many muffins you are making – follow this general rule.
Create your add-ins. You have the choice of throwing in vegetables, meats, or cheeses. But, to keep the ratio even with the egg base, you will need about 3 to 4 cups of add-ins for 12 muffins.
Fill the muffin tray with ingredients. First, add in your vegetables and meats, then pour the egg mixture into each muffin until it reaches about 90% full.
Bake at 350°F (175°C) for 20 to 25 minutes. The muffins should be cooked through, but you don’t want them overcooked.
Let the muffins cool. Then run a knife along the outer edge and remove each muffin.
How to Store and Reheat
The best part about these muffins is that they make for an easy breakfast meal prep. You can make a batch on Sunday and enjoy them all week long.
- To store: Place them in an airtight container, and store in the fridge for 3 to 4 days or in the freezer for up to three months.
- To reheat: If frozen, it’s always best to thaw them in the fridge the night before. Then, simply pop them in the microwave for about 30 seconds, or until warmed through.
More Healthy Breakfast Ideas
Here are a few more healthy breakfast ideas to keep in your morning rotation.
I hope you enjoy these egg muffins! If you make them, let me know how they turned out in a comment below! Your review helps others in the community.
Description
Egg muffins are the perfect on-the-go breakfast that’s healthy, low-carb, and great for meal prep. Just switch up a few simple ingredients to create delicious combinations that will last you through the week. Watch the video below to see how I make all three flavors in my kitchen!
Broccoli, Bacon & Cheddar
Italian Sausage, Kale & Parmesan
Spinach, Tomato & Goat Cheese
Egg Base (Same For All Flavors)
Broccoli, Bacon & Cheddar
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Slice the bacon into ½-inch thick pieces. Add to a saute pan over medium heat, stirring frequently and cook until crispy. Use a slotted spoon to remove the bacon to a paper towel.
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Fill a pot with 1-inch of water and bring it to a boil. Insert a steamer basket, then add the broccoli florets. Cover with a lid and cook for 5 to 6 minutes. Remove the steamer basket and broccoli, and let cool for a couple of minutes. Then dice the broccoli into small pieces.
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Fill the muffin tray about half full with pieces of broccoli, bacon, and cheddar cheese. Sprinkle with chives. Then fill with egg mixture about 90% full and bake at 350°F for 20 to 25 minutes.
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Let the muffins cool slightly, then run a knife along the outer edge and remove each egg muffin. Enjoy immediately or store in the fridge or freezer.
Sausage, Kale & Parmesan
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Add the sausage to a saute pan on medium heat. Use a spatula to break up the sausage and cook it until it’s just browned.
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If there’s enough fat in the pan from the sausage, you might not need to add oil. But if the pan looks dry, add 1 tablespoon of olive oil. Add the shallot and kale to the pan and saute for 2 minutes, or until the kale has wilted. Then remove from the heat.
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Fill the muffin tray about half full with the sausage kale mixture. Sprinkle some parmesan cheese into each muffin cup. Then fill with egg mixture about 90% full and bake at 350°F for 20 to 25 minutes.
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Let the muffins cool slightly, then run a knife along the outer edge and remove each egg muffin. Enjoy immediately or store in the fridge or freezer.
Spinach, Tomato & Goat Cheese
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Roughly chop the baby spinach. Then, add a small handful of spinach to each muffin cup.
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Add 4 grape tomatoes halves and a sprinkle of scallions and goat cheese. Then fill with egg mixture about 90% full and bake at 350°F for 20 to 25 minutes.
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Let the muffins cool slightly, then run a knife along the outer edge and remove each egg muffin. Enjoy immediately or store in the fridge or freezer.
- Nutrition information is based on the broccoli, bacon, cheddar flavor.
- Each flavor listed in the recipe card has enough ingredients to fill a complete 12-muffin pan. You can always use less of each flavor combination and mix and match as I’ve done.
- For the spinach, tomato, and goat cheese muffin, you might need to cook it 1 to 2 minutes longer, as there is more juice from the tomato.
- If you are using a regular muffin tin, you can use an oil spray or silicone cups to take the muffins out. Just make sure to not use the paper cups as it will stick.
- Unfortunately, the ceramic muffin pan I used in the video is no longer available.
Calories: 134kcal | Carbohydrates: 3g | Protein: 9g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 177mg | Sodium: 167mg | Potassium: 177mg | Fiber: 1g | Sugar: 1g | Vitamin A: 557IU | Vitamin C: 28mg | Calcium: 107mg | Iron: 1mg
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Recipe originally posted January 2020, but updated to include new information for your benefit!
