Egg Muffins

Egg muffins are an easy, healthy, and convenient breakfast or snack. Packed with protein and vegetables, they are a great way to fuel your day or grab a quick bite on the go. These fluffy egg cups can be made ahead, stored in the fridge or freezer, and are easily customizable with your favorite veggies and toppings. Plus, they’re kid-friendly and perfect for meal prepping!

Why You’ll Love This Recipe

These egg muffins are an all-in-one meal that’s both delicious and nutritious. You can make them with a variety of vegetables and protein options, such as spinach, bell peppers, and feta cheese. The best part is that they’re incredibly versatile, so you can mix and match ingredients based on your taste. They’re a great source of protein and can be prepared ahead of time, making them ideal for busy mornings. Whether you’re looking for a quick breakfast or a satisfying snack, these egg muffins will keep you energized and satisfied.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1 cup lightly packed baby spinach, chopped

• ¾ cup finely diced red bell pepper (about 1 small pepper)

• ¾ cup finely diced green bell pepper (about 1 small pepper)

• ¾ cup quartered cherry tomatoes or grape tomatoes (about 1 cup whole tomatoes)

• 6 large eggs

• 4 large egg whites

• ¼ teaspoon kosher salt

• ¼ teaspoon dried basil

• ¼ teaspoon dried oregano

• Pinch ground black pepper or cayenne pepper (if you like a little kick!)

• ¼ cup crumbled feta cheese (plus additional to sprinkle on top)

• Optional toppings: avocado salsa, hot sauce, freshly chopped parsley

Directions

1. Place a rack in the center of your oven and preheat to 350°F (175°C). Lightly coat a standard 12-cup muffin tin with nonstick spray.

2. Divide the spinach, red bell pepper, green bell pepper, and tomatoes among the muffin cups. They should fill about two-thirds of each cup.

3. In a large bowl, whisk together the eggs, egg whites, salt, basil, oregano, and pepper until well combined.

4. Carefully pour the egg mixture into each muffin cup, filling them about three-quarters of the way to the top. Sprinkle the crumbled feta cheese evenly over the tops.

5. Bake for 24 to 28 minutes, or until the egg muffins are set and slightly golden on top. Let them cool for a few minutes, then run a butter knife around the edges to loosen each muffin.

6. Remove the muffins from the pan and enjoy immediately, or allow them to cool on a wire rack. Store leftovers in the fridge or freezer for later.

Servings and Timing

• Servings: 12 muffins

• Prep Time: 15 minutes

• Cook Time: 25 minutes

• Total Time: 40 minutes

Variations

• Vegetables: Feel free to swap out the veggies based on what you have on hand. Mushrooms, zucchini, or broccoli would also make great additions.

• Cheese: While feta adds a tangy flavor, other cheeses like cheddar, mozzarella, or goat cheese can be used for different tastes.

• Spices: Add a pinch of garlic powder, onion powder, or red pepper flakes for extra flavor.

• Protein: You can also add plant-based protein options or keep it vegetarian with extra vegetables.

Storage/Reheating

• To Store: Once cooled, store the egg muffins in an airtight container in the refrigerator for up to 3 days. You can also portion them into individual containers for easy grab-and-go meals.

• To Reheat: Microwave the muffins on medium power for about 30 seconds (if thawed) or 1-2 minutes (if frozen), until heated through.

• To Freeze: Wrap the muffins individually in plastic wrap, then place them in a zip-top bag and freeze for up to 3 months. Thaw overnight in the refrigerator or reheat directly from frozen.

FAQs

How long can I store egg muffins in the fridge?

Egg muffins can be stored in the refrigerator for up to 3 days.

Can I freeze egg muffins?

Yes! After baking and cooling, wrap them individually in plastic wrap and freeze for up to 3 months.

Can I use egg substitutes in this recipe?

Yes, you can use egg substitutes like liquid egg whites or other plant-based egg alternatives.

What are some good vegetables to use in egg muffins?

Some great vegetables for egg muffins include mushrooms, zucchini, broccoli, kale, and onions.

Can I make these egg muffins spicy?

Yes! Add cayenne pepper, red pepper flakes, or your favorite hot sauce to give them a spicy kick.

How do I prevent the muffins from sticking to the tin?

Make sure to spray the muffin tin with nonstick spray or use silicone muffin liners to prevent sticking.

Can I add meat to these egg muffins?

Yes, you can add cooked sausage or any other protein option of your choice.

Are egg muffins gluten-free?

Yes, this recipe is naturally gluten-free, as it contains no flour or wheat.

How can I make egg muffins lower in calories?

To reduce calories, use only egg whites or opt for lower-fat cheese and avoid adding extra toppings.

Can I reheat egg muffins from frozen?

Yes, you can reheat egg muffins directly from frozen in the microwave or oven.

Conclusion

Egg muffins are an incredibly versatile, quick, and healthy option for breakfast or a snack. Packed with protein, vegetables, and flavor, they can be made in advance and enjoyed throughout the week. With endless possibilities for variations, you can customize them to suit your taste and dietary preferences. Whether you’re meal prepping or just looking for a nutritious meal, these egg muffins are sure to become a favorite in your kitchen!