Breakfast egg muffins are a delicious, protein-packed way to start the day. These bite-sized egg cups are filled with vegetables, cheese, and your choice of protein, making them perfect for meal prep or a quick grab-and-go breakfast. They are easy to customize and can be made ahead of time for a stress-free morning.
Why I Love This Recipe
Perfect for meal prep—just grab and reheat.
Easy to customize with different veggies, cheeses, and proteins.
Low-carb and high in protein for a healthy start to the day.
Great for busy mornings when there’s no time to cook.
Freezer-friendly, so I can make a big batch and enjoy them later.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
6 large eggs
1/4 cup milk (dairy or plant-based)
1/4 cup diced bell peppers (any color)
1/2 cup shredded cheddar cheese
1/4 cup chopped spinach
1/4 cup diced chicken sausage or turkey slices
Salt and pepper to taste
Nonstick cooking spray
Directions
Preheat the oven to 375°F (190°C) and lightly grease a 12-cup muffin tin with nonstick cooking spray.
In a mixing bowl, whisk together the eggs, milk, salt, and pepper until fully combined.
Divide the chopped vegetables and protein evenly among the muffin cups.
Pour the egg mixture over the fillings, filling each muffin cup about 3/4 full.
Sprinkle shredded cheese on top of each muffin.
Bake for 18-20 minutes, or until the egg muffins are set and slightly golden on top.
Remove from the oven and let them cool for a few minutes before carefully removing them from the muffin tin.
Servings and Timing
Prep Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 12 muffins
Calories: 110 kcal per muffin
Variations
Vegetarian Option: Skip the meat and add mushrooms, tomatoes, or extra spinach.
Dairy-Free: Use dairy-free cheese or simply leave it out.
Spicy Twist: Add diced jalapeños or a pinch of red pepper flakes.
Different Proteins: Swap the chicken sausage for cooked bacon, ham, or tofu crumbles.
Extra Flavor: Mix in some fresh herbs like parsley or chives.
Storage/Reheating
Refrigeration: Store egg muffins in an airtight container in the fridge for up to 4 days.
Freezing: Place cooled muffins in a freezer-safe bag and freeze for up to 2 months.
Reheating: Microwave for 20-30 seconds if refrigerated, or about 1 minute if frozen.
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FAQs
How do I prevent the egg muffins from sticking to the pan?
I always use nonstick cooking spray, but using silicone muffin liners or parchment paper liners can also help prevent sticking.
Can I make these egg muffins without cheese?
Yes, I can leave out the cheese, and they will still be delicious. If I want a little extra texture, I might add nutritional yeast for a cheesy flavor without dairy.
How do I know when the egg muffins are done?
I check if they are set in the center by gently pressing on them. If they don’t jiggle and have a slight golden color on top, they’re done.
Can I use egg whites instead of whole eggs?
Yes, I can substitute whole eggs with egg whites. About 2 egg whites equal 1 whole egg, so I would need around 12 egg whites for this recipe.
What’s the best way to reheat frozen egg muffins?
I like to microwave them straight from the freezer for about 1 minute, but I can also reheat them in the oven at 300°F for 10 minutes.
Conclusion
Breakfast egg muffins are a game-changer for busy mornings. They’re easy to make, versatile, and perfect for meal prep. Whether I keep them simple or customize them with different ingredients, they always make for a satisfying and healthy breakfast.
📖 Recipe:
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Breakfast Egg Muffins
- Total Time: 30 minutes
- Yield: 12 muffins
Description
Breakfast egg muffins are a protein-packed, low-carb, and meal-prep-friendly breakfast option. These bite-sized egg cups are filled with vegetables, cheese, and your choice of protein, making them a quick and nutritious grab-and-go meal. Perfect for busy mornings, they are freezer-friendly and easy to customize for any dietary preference.
Ingredients
6 large eggs
1/4 cup milk (dairy or plant-based)
1/2 cup shredded cheddar cheese
1/4 cup diced bell peppers (any color)
1/4 cup chopped spinach
1/4 cup diced chicken sausage or turkey slices
Salt and pepper to taste
Nonstick cooking spray
Instructions
- Preheat oven to 375°F (190°C) and lightly grease a 12-cup muffin tin with nonstick cooking spray.
- Whisk eggs with milk, salt, and pepper in a mixing bowl until fully combined.
- Divide veggies and protein evenly among the muffin cups.
- Pour egg mixture over the fillings, filling each muffin cup about 3/4 full.
- Top with cheese and bake for 18-20 minutes until set and slightly golden.
- Cool & Serve – Let them cool for a few minutes before removing them from the tin.
Notes
Vegetarian? Skip the meat and add mushrooms, tomatoes, or extra spinach.
Dairy-free? Use dairy-free cheese or omit cheese entirely.
Spicy? Add diced jalapeños or red pepper flakes.
Protein swaps: Use bacon, ham, tofu crumbles, or turkey sausage.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 12 muffins
- Calories: 110 kcal per muffin
