If it’s healthy grab-and-go morning fuel you’re after, try these easy breakfast egg muffins. As delicious as a frittata but in hand-held form, these protein-packed breakfast bites are naturally gluten free and low-carb. The best part is you can make a batch at the beginning of the week, and reheat as needed.
One reader, Susan, commented: “I’ve made similar recipes, but these are the best. Each time my husband ate one, he talked about how good and fluffy they were… They really puffed up in the oven. So very good. ★★★★★“
Another reader, Michelle, commented: “I, too, have tried other recipes and then found this one. It is SO much better than the others!… An easy breakfast and full of good protein. ★★★★★“
Do you meal prep? I try to when I can, but life usually gets in the way. When I have time (and my act together!), I usually bake a batch of chicken meatballs, breakfast cookies, and today’s egg muffins. That way we have a lunch option, plus a couple healthy breakfast/snack options on hand.
Today’s egg muffins keep really well, and just like when you make a breakfast casserole or frittata, you can customize the flavor by choosing different add-ins. Make the spinach and pepper version in the recipe card below, try the ham and cheese version detailed in the recipe Notes, or mix things up to discover your own favorite version!
You’ll Love These Egg Muffins Because:
- Quick & easy meal prep recipe that makes for quicker and easier breakfasts all week
- Protein-packed, healthy, gluten-free, and low-carb breakfast or snack
- Perfect for busy mornings
- Easier than quiche and mini quiche… no messing with pie crust!
- Baked in a standard 12-count muffin pan (no fancy kitchen tools required)
- These mighty muffins get your vegetables in first thing, a powerful start to the day!
How to Make the Best Egg Muffins (Trust Me, I Tested!)
- 8 Large Eggs: The foundation of these mini frittatas/muffins.
- 1/3 Cup Milk: Whole milk makes for the best texture, but it’s a small amount, so it’s not a big deal to use low-fat or nondairy milk instead. You can also use half-and-half for a creamier texture. In test batches without milk, the muffins tasted dry.
- Seasonings: Salt, pepper, onion powder, and garlic powder are the flavor enhancers!
- Add-Ins: I included bell peppers, tomatoes, and spinach in the recipe below, but you can choose whatever vegetables you like. I also have a ham and cheese version detailed in the recipe Notes.
- Cheese: Use whatever type of cheese you enjoy best with eggs. My favorite is crumbled feta, followed closely by shredded sharp cheddar cheese.
Start by whisking the eggs, milk, and seasonings together in a bowl. I like to use a mixing bowl with a pour spout. Whatever vegetables/cooked meats you’re using as add-ins, chop them up pretty finely.
Make sure you spray the muffin pan really well with nonstick spray. In an early round of testing, I brushed the muffin cups with olive oil, and the egg muffins stuck to the pan… what a nightmare to clean!
Divide the add-ins among the 12 muffin cups. It ends up being about 2–3 Tablespoons of add-ins in each. Sprinkle the cheese over each one. Then pour the egg mixture on top.
See below: spinach, pepper, tomato, + feta version on the left and ham + cheddar version on the right.
The egg muffins take about 20 minutes to bake. Expect them to rise up really tall while they bake, like a soufflé, and look kind of uneven and wonky. Embrace the wonkiness; I promise it’s ok. 😉 The egg muffins deflate as they cool.
Egg Muffin Flavors
- Spinach, Tomato, Pepper, Feta: In the recipe card below.
- Ham & Cheddar Egg Muffins: Replace the bell peppers, tomatoes, and spinach with 1 and 1/2 cups (225g or 6 oz.) of cooked ham (small-diced) and 2 Tablespoons chopped fresh parsley or chives. Replace the feta cheese with shredded sharp cheddar cheese. All instructions remain the same.
- Other Add-ins and Cheeses: Use about 1 and 1/2 cups (around 225g) add-ins + 3/4 cup cheese total. The version included in the recipe card uses about 2 cups, but I don’t really count spinach because it hardly takes up any room! Favorite add-ins include cooked meats (or plant-based alternatives) like chopped/crumbled sausage, bacon, or chicken. Or try mushrooms, sun-dried tomatoes, cooked corn, cooked potato, and/or cooked broccoli. You can mix any of these together to total around 1 and 1/2 cups. Favorite cheeses include white cheddar, pepper jack, smoked gouda, and crumbled goat cheese.
Storage Tips
- Refrigerating: Once the egg muffins are completely cool, transfer them to a food storage container(s), cover tightly, and refrigerate. Egg muffins can be stored in the refrigerator for up to 5 days. These are the food storage containers I have, which are microwave-, oven-, dishwasher-, AND freezer-safe.
- Freezing: For longer storage, make sure your container is freezer-safe, and freeze the egg muffins for up to 3 months. Thaw in the refrigerator overnight, and follow the reheating instructions below. Or skip thawing and microwave for 1–2 minutes, or until warmed through.
Reheating Instructions:
- Microwave: Wrap or cover egg muffins with a damp paper towel and microwave for 20–30 seconds, or until warmed through. (Don’t overheat, or they will taste rubbery.)
- Oven: Bake, covered, in a 350°F (177°C) oven for 5–10 minutes, or until warmed through.
- Air Fryer: Air fry at 375°F (191°C) for 3–4 minutes, or until warmed throughout.
What to Serve With Egg Muffins
These breakfast bites are egg-cellent on their own, or alongside fresh fruit or a smoothie. I also love them served with salsa and avocado, or sprinkled with chopped parsley and chives, grated parmesan cheese, or a pinch of red pepper flakes.
If you’re planning to serve these egg muffins as part of a bigger meal like a brunch, they pair nicely with maple chicken breakfast sausage, ham and potato casserole, baked cream cheese French toast casserole, a Dutch baby pancake, whole wheat waffles or whole wheat pancakes, banana baked oatmeal, and cinnamon rolls. (Well, I can make a case for cinnamon rolls to go with pretty much anything.)
Like omelets and scrambled eggs, the muffins will obviously be moist and spongy. But they shouldn’t be soggy and overly wet. If you’re experiencing this, you may have added too many add-ins, or the muffins were underbaked.
Yes, absolutely. For mini egg muffins, chop your vegetables/add-ins even finer and use a mini muffin pan. Use the same oven temperature, but reduce the bake time to about 10 minutes.
This is completely normal and expected. Cheesecake and chocolate soufflé, both egg-heavy items, deflate when cooling, too. That’s because whisked eggs have a lot of air bubbles. They expand in the oven, and then when the temperature drops, the baked item drops as well. This is also true for egg muffins.
Breakfast Egg Muffins (Frittata Muffins)
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 12
- Category: Breakfast
- Method: Baking
- Cuisine: American
Description
If it’s healthy grab-and-go morning fuel you’re after, try these easy breakfast egg muffins. Have fun using different add-ins and cheeses, and see recipe Notes for make-ahead, freezing, and reheating details.
Ingredients
- 8 large eggs
- 1/3 cup (80ml) whole milk or half-and-half (or nondairy milk)
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon onion powder
- 1/4 teaspoon garlic powder
- 3/4 cup (120g) finely chopped bell pepper (any color)
- 1/2 cup (75g) finely chopped tomatoes
- 1/2 cup (15g) finely chopped fresh spinach (or kale)
- 3/4 cup (100g) crumbled feta cheese
- optional for garnish: chopped parsley or chives, grated parmesan cheese, or red pepper flakes
Instructions
- Preheat oven to 375°F (191°C). Spray a 12-count muffin pan generously with nonstick spray. I don’t recommend using muffin liners, but if you’d like to, spray them generously with nonstick spray.
- In a medium bowl, preferably one with a pour spout, whisk together the eggs, milk, salt, pepper, onion powder, and garlic powder just until combined. Try not to over-mix, or too much air will be incorporated. You will have about 2 cups.
- Spoon the chopped bell pepper, spinach, and/or other add-ins into each greased muffin cup—about 2 Tablespoons in each. Spoon 1 Tablespoon of cheese on top of each.
- Pour the egg mixture into each muffin cup, filling about 3/4 full (just over the top of the add-ins and cheese).
- Bake for 18–20 minutes or until puffy and golden brown around the edges. The muffins rise up tall while baking, and don’t be alarmed if they are rising unevenly—that’s ok.
- Remove from the oven and cool in the pan for 5 minutes. The muffins deflate as they cool.
- Remove the egg muffins from the pan, and either serve immediately, or cool completely and store in the refrigerator or freezer (see Notes). Add optional garnishes when serving, if desired.
Notes
- Make Ahead Instructions: You can prepare the egg mixture (step 2), cover, and refrigerate it for up to 2 days before using. You can also assemble the egg muffins through step 4, loosely cover and refrigerate overnight, and then bake in the morning. Though I will say that you have best results (texture and taste) if you prepare the mixture and bake the muffins right away.
- Storage & Reheating Instructions: Cover leftover egg muffins and store in the refrigerator for up to 5 days. Microwave: Wrap or cover egg muffins with a damp paper towel and microwave for 20–30 seconds, or until warmed through. (Don’t overheat, or they will taste rubbery.) Oven: Bake, covered, in a 350°F (177°C) oven for 5–10 minutes, or until warmed through. Air Fryer: Air fry at 375°F (191°C) for 3–4 minutes, or until warmed through.
- Freezing Instructions: Cool baked egg muffins completely, transfer to a freezer-safe container, and cover tightly. Freeze for up to 3 months. When ready to eat, thaw in the refrigerator, and follow the reheating instructions in the Note above. Or skip thawing and microwave for 1–2 minutes, or until warmed throughout.
- Special Tools (affiliate links): Mixing Bowls With Pour Spout | Whisk | 12-count Muffin Pan | Storage Container Set
- Egg Whites Only? I don’t recommend using only egg whites because you will lose a lot of richness and flavor that the yolks provide. If you’d like to try it, I suggest using 2 whole eggs and 6 egg whites.
- Milk: Whole milk or half-and-half provide the best taste and texture, but you can substitute lower-fat or nondairy milk in a pinch. Using heavy cream makes for a creamier texture.
- Ham & Cheddar Egg Muffins: Replace the bell peppers, tomatoes, and spinach with 1 and 1/2 cups (225g or 6 oz.) of finely cubed cooked ham and 2 Tablespoons chopped parsley or chives (or you can skip the parsley/chives if desired). Replace the feta cheese with shredded sharp cheddar cheese. All instructions remain the same.
- Other Add-ins and Cheeses: Use about 1 and 1/2 cups (around 225g) add-ins + 3/4 cup cheese total. The version above uses about 2 cups, but I don’t really count spinach because it hardly takes up any room! Favorite add-ins include cooked meats (or plant-based alternatives) like chopped/crumbled sausage, bacon, or chicken. Or try mushrooms, sun-dried tomatoes, cooked corn, cooked potato, and/or cooked broccoli. You can mix any of these together to total around 1 and 1/2 cups. Favorite cheeses include white cheddar, pepper jack, smoked gouda, and crumbled goat cheese.
- Mini Egg Muffins: For mini egg muffins, chop your vegetables/add-ins even finer and use a generously greased mini muffin pan. Use the same oven temperature, but reduce the bake time to about 10 minutes.
- Can I use this as a frittata or bake in a casserole dish? You certainly can, but I’m unsure of the best bake time. For best results, I recommend trying my frittata recipe.
Nutrition
- Serving Size: 2 muffins
- Calories: 159
- Sugar: 2.8 g
- Sodium: 372.7 mg
- Fat: 10.4 g
- Carbohydrates: 3.9 g
- Protein: 11.9 g
- Cholesterol: 265 mg
Reader Comments and Reviews
They are excellent! Easy and delicious! Clear instructions and great tips. Love this recipe!
Forgot yo press 5 star rating!
I made it once and loved it! Made it twice and loved it more! Will make it again! Thank you for all the recipes Sally!
Easy peasy. Love love love!!
Delicious and appreciated by the whole family. Used oat milk and did half without feta for lactose intolerant folks (included feta in the other half). Made with sauteed onions, red pepper and spinach. Will make again. Non-stick spray was a great recommendation, had no trouble getting them out of pan.
Ooops! Forgot to click 5 star rating
These are delicious! I used sliced mushrooms, diced bell pepper, and finely chopped snap pea leaves. I’m already planning what to add next time. Now that I’ve made the recipe as written, I will making double batches for the freezer. So quick and easy, so simple to adjust for personal taste. My 90 YO mother lives with us, I’m always looking for tasty high protein breakfast and snacks to make ahead, these are perfect. Thank you so much for sharing.
Duh, forgot to rate, 5 stars.
Can I use cupcake liners for these muffins?
The egg muffins tend to stick to the liners too much, so we prefer not using them here.
Delicious ! Sallys recipes never fails me !!
Love this recipe, Sally! For a keto twist, I’ve replaced whole wheat with almond flour liners and added spinach, avocado, and bacon. Also, used goat cheese and reduced milk. Anyone tried similar modifications? Results were deliciously fluffy and satisfying!
Can I use potatoes O’Brien with onions and potatoes as an add-on?
Hi Sheila, absolutely; that would work here.
How long are these good for?
Hi Hallie, store in the refrigerator for up to 5 days or the freezer for up to 3 months. See recipe notes for more details.
Can these be made dairy free? Sub water for milk or omit? Omit cheese?
Hi Michele, you can use a nondairy milk in place of the milk and omit the cheese if needed.
Curious if can make without salt. Also, what is a low sodium ham you would recommend?
Thanks, Eric.
Hi Eric, you can make these without salt but they won’t be nearly as tasty and flavorful. The store may have options for low sodium ham, or you can skip the ham completely.
My mom had to be sodium free as much as possible due to health conditions so we converted many recipes. For these we used taco meat made with salt free taco seasoning and just a little cheese and topped with salsa when serving. So good!!.
So Good
I had no problems though it was a little spicy for me. I’m a picky eater. My kids loved them. Thank you
I made these this morning and they turned out great! I am always looking for quick on-the-go breakfasts. I wanted to try freezing some of these to give them the ultimate test, but we ate all of them…they were so good, lol. I’ve got variations already in mind and also plan to make these with shredded dehydrated veggies like zucchini and carrots.
Also, If anyone has trouble with baked goods sticking to their muffin pans, I highly recommend buying the USA brand. I ordered mine from Amazon for $30, a bit pricey maybe but I have zero regrets. I for sure don’t miss the aggravation of seeing my time and effort wasted and good food stuck to the inside of a worthless muffin pan, scraped out into the garbage, and then have to try to clean it to boot! I’m a happy camper now. The first USA pan I bought was the jumbo muffin pan, which I bought specifically for making Sally’s Jumbo Blueberry Muffins. Have you made those yet? Sally’s recipe for blueberry muffins is the best ever. I would absolutely cry if I made them only to then have to scrape their goodness out of a good-for-nothing muffin pan. I haven’t had anything stick with the USA pans and I didn’t even use avocado oil.
I just made these and followed your instructions….but, they all stuck even though I did liberally spray the muffin tins….and they turned out well. Haven’t eaten any yet though.
Hey you can use parchment cup cake papers ( that bakeries use) to make these and there will be no sticking and they are hand held friendly. The brown parchment papers are different from standard cup cake papers. I found mine at Hobby Lobby but I think Walmart has something similar.
I loved this recipe. I did use whole eggs, veggies I had on hand and pepperjack cheese, but it came out perfect!
I loved this recipe! So simple and delicious. Would it work to add more eggs or sub cottage cheese to get a little more protein? Thanks!
Hi Emma, we don’t recommend adding more eggs, and we haven’t tested a version with cottage cheese. It would take some experimenting, since cottage cheese will change the ingredient ratios. Let us know if you try anything.
Hi Sally! Loooove all of your recipes that I have tried – these are up next! I need to find a high source of protein for breakfast. I was just curious your thoughts on using cottage cheese in the recipe? I’ve seen it used in others but I also see that all of the comments saying these are by far the best. Thank you so much in advance!
Hi Madeline, We don’t have an egg muffin recipe made with cottage cheese, but would love to try one! If you use any here, let us know how it turns out!
I too have tried other recipes and then found this one looking for another muffin recipe. It is SO much better than the others! My current favorite combo is good quality ground sausage from a local source, sun dried tomatoes, spinach and feta, but any combination would be great. I use the silicone muffins liners with a light spray and they come right out. An easy breakfast and full of good protein.
Do you recommend cooking the spinach and mushrooms first before putting them in the mixture?
Hi Linsey, you can, but it’s not necessary here.
I’ve made similar recipes, but these are the best. Each time my husband ate one he talked about how good and fluffy they were. I used to mix all the add ins with the eggs and then pour in the muffin tin. I followed this recipe and put the add ins into the muffin tin (I used the silicone muffin liners and sprayed them), than I poured in the egg mixture. These really puffed up in the oven. So very good.
This recipe is so simple I love it! I added mushrooms and zucchini that we squeezed dry to the spinach and bell peppers. I realized after the egg mixture was poured that I forgot the half and half, lol- so I added 1T of half and half to each cup and guess what… it worked! Oh so yummy!
I do love this recipe but I have a hankering for a cheddar soufflé like my nana made! Do you have a recipe?
Not yet, but we would love to develop one!
I love and make most all of your recipies! Please keep them coming. Thanks, Betty J
I love your recipes and use them a lot. If I need a recipe for something I googled your site.
Loved this recipe! Super easy to make. My kids helped make them. I added bacon and cheddar cheese along with spinach to entice my kids to eat them. Everyone liked the egg muffins! I ended up adding an extra egg to the mixture because I think I filled some muffin tins up closer to 85% full. They were such a success I will double the batch next time.
These are delicious. I made half a pan of the veggie ones using kale, feta and sundried tomatoes and they were wonderful. Other half of the pan I used mexican cheese and impossible breakfast sausage. Both types were great and super easy to do. Thank you!
This is a good base recipe but needs some tweaks. I used cauliflower, green bell pepper, cherry tomato, and breakfast sausage with mozzarella as my cheese. I added some oregano to the spice blend and should’ve added some smoked paprika as well. Mozzarella is not a good cheese choice, it’s too light of a flavor and easily got lost. I had an issue with the egg muffins sticking to my pan as well. I noticed that if they were “done” a little longer then they tended not to stick. Per another commenter, best thing was to run a knife around the edge and scoop out with a spoon. Also be VERY careful pouring in the egg mixture, i went a little fast on my first one and made a mess! Overall, great base recipe I will be using in the future!