Start your day with a batch of these healthy breakfast egg muffins—protein-packed, loaded with colorful veggies, and easy to prep ahead. I make these when I need something fast, filling, and nourishing. Whether I’m running out the door or sitting down for a slower morning, these egg muffins keep me satisfied and energized.
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 non-dairy)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup diced bell peppers
1/2 cup chopped spinach
1/4 cup diced red onion
1/4 cup shredded cheddar cheese (optional)
Olive oil or nonstick spray (for greasing muffin tin)
Directions
I start by preheating my oven to 375°F (190°C).
Then I lightly grease a 12-cup muffin tin with either olive oil or nonstick spray.
In a large mixing bowl, I whisk together the eggs, milk, salt, and pepper until smooth.
I divide the diced bell peppers, chopped spinach, and red onion evenly into each muffin cup.
Next, I pour the egg mixture over the veggies, filling each cup about 3/4 of the way.
If I’m using cheese, I sprinkle it on top at this stage.
I bake the muffins for 18 to 22 minutes, until the centers are set and a toothpick comes out clean.
After a short cooling period, I remove them from the tin and serve warm—or store them for later.
Servings and timing
Servings: 6 muffins
Prep Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Calories: Approximately 110 kcal per muffin
Variations
I like to switch things up by adding different ingredients. Sometimes I swap in mushrooms, zucchini, or cherry tomatoes for the veggies. For extra protein, I mix in cooked turkey sausage or chopped bacon. And if I’m going dairy-free, I skip the cheese or use a plant-based option. The base is so versatile—I can easily tailor it to my mood or what I have on hand.
Storage/Reheating
Once cooled, I store the egg muffins in an airtight container in the fridge for up to 4 days. For longer storage, I freeze them on a baking sheet first, then transfer to a freezer-safe bag. When I’m ready to eat, I reheat in the microwave for 30–60 seconds (from the fridge) or 1–2 minutes (from frozen) until warmed through.
FAQs
How do I prevent the muffins from sticking to the pan?
I always make sure to thoroughly grease the muffin tin with olive oil or nonstick spray. Silicone muffin pans also work great for easy removal.
Can I make these egg muffins ahead of time?
Yes, I make them on the weekend and enjoy them all week long. They store well in the fridge and freezer, making them a perfect meal prep option.
Can I use egg whites instead of whole eggs?
Absolutely. I sometimes replace the whole eggs with 1 ½ cups of liquid egg whites if I want a lower-fat version.
What are the best veggies to use?
I prefer bell peppers, spinach, and red onion, but I’ve also had great results with mushrooms, tomatoes, kale, and even grated carrots.
Can I make these muffins without cheese?
Yes, I often skip the cheese or use a plant-based one if I want to keep the muffins dairy-free. The muffins hold together well without it.
Conclusion
These healthy breakfast egg muffins are a lifesaver when I need something quick, nourishing, and satisfying. I love how customizable they are—whether I’m in the mood for something cheesy, veggie-packed, or protein-boosted, this recipe always delivers. Perfect for on-the-go mornings or lazy brunches, it’s one I keep coming back to.
📖 Recipe:
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Healthy Breakfast Egg Muffins
- Total Time: 30 minutes
- Yield: 6 muffins
- Diet: Vegetarian
Description
These healthy breakfast egg muffins are protein-packed, loaded with colorful veggies, and perfect for meal prep. They’re easy to make, customizable, and ideal for on-the-go mornings or relaxed brunches.
Ingredients
6 large eggs
1/4 cup milk (dairy or non-dairy)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup diced bell peppers
1/2 cup chopped spinach
1/4 cup diced red onion
1/4 cup shredded cheddar cheese (optional)
Olive oil or nonstick spray (for greasing muffin tin)
Instructions
- Preheat the oven to 375°F (190°C).
- Lightly grease a 12-cup muffin tin with olive oil or nonstick spray.
- In a large mixing bowl, whisk together the eggs, milk, salt, and pepper until smooth.
- Divide the bell peppers, spinach, and red onion evenly among the muffin cups.
- Pour the egg mixture over the veggies, filling each cup about 3/4 full.
- If using cheese, sprinkle it on top of the filled muffin cups.
- Bake for 18–22 minutes, until centers are set and a toothpick comes out clean.
- Let cool slightly, then remove from the tin and serve warm or store for later.
Notes
Use silicone muffin pans or thoroughly grease the tin to prevent sticking.
Customize with mushrooms, zucchini, tomatoes, or other veggies.
Swap in cooked turkey sausage or bacon for added protein.
Use plant-based cheese or skip it for a dairy-free version.
Refrigerate up to 4 days or freeze for longer storage.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 110
- Sugar: 1g
- Sodium: 200mg
- Fat: 7g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0.5g
- Protein: 8g
- Cholesterol: 165mg
