Savory, protein-packed egg muffins filled with fresh vegetables and herbs — I like making these ahead of time for quick breakfasts or an easy, nutritious snack I can grab on the go. They’re light, flavorful, and endlessly customizable depending on what veggies or cheeses I have on hand.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
8 large eggs
1/4 cup milk (dairy or plant-based)
1/2 teaspoon sea salt
Freshly ground black pepper, to taste
1/2 cup red bell pepper, finely diced
1/4 cup red onion, finely chopped
1/2 cup zucchini, finely chopped
1/4 cup baby spinach, chopped
1/4 cup crumbled feta cheese (optional)
Olive oil or nonstick spray, for greasing
Directions
I start by preheating my oven to 350°F (180°C) and greasing a 12-cup muffin tin with olive oil or nonstick spray.
In a large bowl, I whisk together the eggs, milk, salt, and pepper until everything is smooth and well combined.
I divide the chopped vegetables evenly among the muffin cups.
Then I pour the egg mixture into each cup, filling them about three-quarters of the way full.
If I’m using feta, I sprinkle it on top before baking.
I bake the muffins for 20–22 minutes, until the eggs are set and lightly golden on top.
After letting them cool for a few minutes, I carefully remove them from the tin.
Servings and timing
Servings: 12 muffins
Prep Time: 10 minutes
Cook Time: 22 minutes
Total Time: 32 minutes
Calories: 85 kcal per muffin
Variations
I like switching things up depending on what I have. Sometimes I add diced mushrooms, shredded carrots, or chopped tomatoes. For extra protein, I toss in cooked bacon or sausage. If I want a dairy-free version, I just skip the cheese or use a plant-based alternative. Cheddar, goat cheese, or mozzarella also work beautifully in place of feta.
Storage/Reheating
I store leftover egg muffins in an airtight container in the fridge for up to 4 days. For longer storage, I freeze them for up to 1 month. When I’m ready to eat, I reheat them in the microwave for about 30–40 seconds from the fridge, or around 1 minute if frozen.
FAQs
How do I keep egg muffins from sticking to the pan?
I make sure to grease the muffin tin thoroughly with olive oil or use a good nonstick spray. Silicone muffin pans are also great because they release the muffins easily.
Can I use egg whites instead of whole eggs?
Yes, I’ve made these with just egg whites or a mix of whole eggs and egg whites. The texture is slightly lighter, but they still hold together well.
Are these good for kids?
Absolutely. I find kids love these bite-sized muffins, especially if I use colorful vegetables or sneak in a bit of cheese. They’re also great for lunchboxes.
Can I prepare the mixture the night before?
Yes, I sometimes whisk the eggs and prep the veggies the night before. I keep them separate in the fridge and assemble them quickly in the morning before baking.
What’s the best way to freeze them?
Once the muffins cool completely, I place them in a single layer on a baking sheet to freeze for about an hour. Then I transfer them to a zip-top bag or container to store long-term.
Conclusion
These egg muffins have become one of my go-to recipes for busy mornings or light, satisfying snacks. They’re easy to make, customizable with whatever ingredients I have on hand, and a great way to add more veggies and protein to my day. I always make extra because they disappear fast — whether I’m grabbing one between errands or serving them for brunch.
Recipe:
Print
Egg Muffins
- Total Time: 32 minutes
- Yield: 12 muffins
- Diet: Gluten Free
Description
Savory, protein-packed egg muffins filled with fresh vegetables and herbs. Perfect for quick breakfasts or nutritious snacks on the go. Light, flavorful, and endlessly customizable.
Ingredients
8 large eggs
1/4 cup milk (dairy or plant-based)
1/2 teaspoon sea salt
Freshly ground black pepper, to taste
1/2 cup red bell pepper, finely diced
1/2 cup zucchini, finely chopped
1/4 cup red onion, finely chopped
1/4 cup baby spinach, chopped
1/4 cup crumbled feta cheese (optional)
Olive oil or nonstick spray, for greasing
Instructions
- Preheat oven to 350°F (180°C) and grease a 12-cup muffin tin with olive oil or nonstick spray.
- In a large bowl, whisk together the eggs, milk, salt, and pepper until well combined.
- Divide the chopped vegetables evenly among the muffin cups.
- Pour the egg mixture into each cup, filling them about three-quarters full.
- Sprinkle feta cheese on top if using.
- Bake for 20–22 minutes, until the eggs are set and lightly golden on top.
- Let muffins cool for a few minutes before carefully removing them from the tin.
Notes
Use silicone muffin pans to prevent sticking.
Customize with other vegetables like mushrooms, carrots, or tomatoes.
Add cooked bacon or sausage for extra protein.
Skip the cheese or use plant-based cheese for a dairy-free version.
Store in the fridge for up to 4 days or freeze for up to 1 month.
- Prep Time: 10 minutes
- Cook Time: 22 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 85
- Sugar: 1g
- Sodium: 150mg
- Fat: 5g
- Saturated Fat: 1.5g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0.5g
- Protein: 6g
- Cholesterol: 140mg
