Healthy Egg Muffins — Portable baked egg muffin cups that you can enjoy without worry! These healthy egg muffins are stuffed with protein, veggies, and cheese. The best kind of breakfast! Or snack. Or dinner.
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Make-Ahead Egg Muffins Recipe
I thought these egg breakfast muffins would be a good way to sneak in a few extra servings of vegetables and protein for my family. I was right. These muffins are a big hit, and bonus: they’re naturally gluten-free and vegetarian!
I found myself grabbing one of these egg muffins here and there. And here and there. Before a workout, after a workout, with dinner, for breakfast, in school lunches. We took down the dozen of these in a day.
The egg muffins are soft, yet dense and chewy. I love the texture the vegetables add and I like the surprise of biting into a juicy pea or a crispy pepper piece!
Ingredients in Healthy Egg Muffins
To make egg muffins in the oven, you’ll need the following ingredients:
- Shredded carrots
- Orange bell pepper
- Frozen peas
- Frozen corn
- Eggs
- Salt and pepper
- Shredded cheese
Note: Scroll down to the recipe card section of the post for the ingredients with amounts included and for more complete directions.
How to Make Baked Egg Muffins
These egg muffin cups couldn’t be simpler to prepare! Here are the basic recipe steps:
- Liberally spray a non-stick muffin pan with baking spray.
- Then, toss together the veggies in a mixing bowl and fill each muffin cup 3/4 full with the mixture.
- Crack the eggs into a measuring cup, season with salt and pepper, and whisk with a fork until smooth. Divide the eggs evenly between the 12 muffin cups.
- Sprinkle with your shredded cheese of choice, then bake.
Baking Tip
These egg muffins need to bake until the muffins are set, cooked through, and are lightly golden. Note that they will puff in the oven, but sink upon cooling.
Make-Ahead Instructions
Make-ahead egg muffins are the perfect way to meal prep for the week ahead!
You can make a whole batch of these in advance and keep them for up to about a week in the fridge and then just reheat them in the microwave for 15 to 30 seconds. Makes a quick on-the-go snack!
However, I actually like them cold. (But I also love cold pizza, so do what sounds good to you.)
If you want to freeze the egg muffins, I recommend letting them cool completely to room temperature before flash freezing on a parchment paper-lined baking tray. The muffins should harden within 1 hour and can then be sealed in a freezer bag without fear of them getting squished or sticking together.
For best results, reheat egg muffins from frozen. If you thaw them first, the vegetables will weep and the eggs will become soggy. No, thank you!
Recipe FAQs
Definitely! I used shredded carrots, orange peppers, frozen peas and corn, but you can use almost any veggie you like. It’s the perfect produce drawer clean-out recipe.
Rather than the shredded carrots, which serve to really bulk up the vegetable mixture, you could grate or dice leftover potatoes or sweet potatoes. Or work in some broccoli, asparagus, spinach, kale — whatever is seasonal or lurking in the bottom of your produce drawer and needs to get used, stat.
Yes, but you MUST cook bacon and sausage in a skillet before adding to the muffin cups. The egg muffins aren’t baked for long enough to cook raw bacon and sausage, plus all the veggies and egg.
I’ve only made these baked egg muffins with whole eggs, although you could likely use liquid eggs or just whites. If you use one of these egg alternatives and this recipe turns out well for you, please let me know in a comment below!
I used a regular muffin pan to make this egg muffin recipe, but you’re welcome to make mini egg muffins if desired. Just note that the bake time will be significantly reduced.
Baked egg muffins can turn out soggy if too much liquid is added to them, or if the vegetables release a lot of liquid. To keep this recipe super simple, I didn’t saute the vegetables for this recipe (which a lot of egg muffin recipes have you do). However, I also didn’t add any liquid, such as milk, to the egg mixture. So, you shouldn’t have any issues with soggy egg muffins if you follow my recipe as written!
Yes! This recipe is fabulous as make-ahead egg muffins. Flash freeze on a parchment paper-lined baking tray until firm, then seal in a freezer bag and reheat (from frozen!) in the microwave for about 30 seconds.
Tips for Making Healthy Egg Muffins
Non-stick spray: When making these egg bake muffins, you MUST spray the heck out of your muffin pan with non-stick spray. Then, run your finger through the spray and around the sides of the cups because every inch must be liberally coated with spray. If you miss a spot, you’ll be chiseling off stuck food with a knife. I speak from lots of experience.
Carrots: If using shredded carrots in this baked egg muffins recipe, I highly recommend shredding the carrots yourself as opposed to buying bagged shredded carrots. I find bagged shredded carrots to be too big, coarse, and tough due to the preservatives added.
Cheese: I topped the muffins with shredded mozzarella for extra flavor, richness, and it helps the muffins brown nicely on top. Use your favorite cheese. Or, if you’re trying to be good, omit it.
Recipe Video Tutorial
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100-Calorie Cheese, Vegetable and Egg Muffins
Ingredients
- 1 ½ cups shredded carrots, from about 4 medium peeled and trimmed carrots*
- ½ cup small diced orange bell peppers
- ½ cup frozen peas, I didn’t thaw
- ½ cup frozen corn, I didn’t thaw
- 8 large eggs
- salt and pepper, to taste
- 12 tablespoons shredded cheese, divided (I used Mozzarella)
Instructions
- Preheat oven to 375F. Spray a Non-Stick 12-Cup Regular Muffin Pan extremely well with cooking spray. Spray the base of the cavities and sides, then run your finger over the sides so that every inch is liberally coated with spray or you will be chiseling off stuck food; set pan aside.
- In a large bowl add carrots, peppers, peas, corn (or mix and match with your favorite vegetables; read blog post for suggestions) and toss to combine.
- Loosely pile about 3 tablespoons of vegetable mixture to each muffin cavity, or enough so that each is filled to about 2/3 to 3/4 full; equally distribute filling mixture among cavities until gone; set pan aside.
- In a 2-cup glass measuring cup (the measuring cup makes for easy pouring), crack the eggs and lightly beat with a whisk.
- Add the salt and pepper, to taste, and whisk to combine.
- Pour about 2-3 tablespoons of egg into each cavity, equally distributing among the cavities. They will be about 3/4 full after being topped off with egg.
- Top each cup with a generous pinch of cheese, about 1 tablespoon each.
- Bake for about 18 to 20 minutes, or until muffins are set, cooked through, and are lightly golden. They will puff in the oven, but sink upon cooling.
- Allow muffins to cool in pan on top of a wire rack for about 10 minutes before removing. You will likely need to rim each cavity with a small knife to help dislodge muffins. I find it easiest to rim with a knife and then ‘pop’ the muffin out using a small spoon.
Notes
- *I recommend shredding the carrots yourself as opposed to buying bagged shredded carrots which I find to be too big, coarse, and tough due to the preservatives added.
- Muffins will keep airtight for up to 1 week in the fridge; reheat gently in the microwave or serve cold.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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Love these!!! My add ins were grated carrot, zucchini and spinach. Paired with 1/2 cup steel cut oatmeal and few blueberries equaled perfect breakfast. Very filling and satisfying. Looking forward to trying more of your recipes!!!!
Thanks for trying the recipe and I’m glad it came out great for you!
Hi there:
Great recipe! Just wanted to add that I use the individual silicone muffin cups…no need for oiling and the muffins literally fall out!
Awesome info and thanks for sharing your tip!
How well do these keep? And how do you recommend reheating them? Oven? Microwave?
I would say 5 days or so and I reheat in the micro and I also eat them cold…I love cold pizza though. And something about these kind of reminds me of that!
I make these all of the time but use silicone muffin “tins” no spray/extra oil/calories required!
Great idea for anyone with silicone pans, break em out and put them to use!
Quick question…do these freeze well? I am pregnant and trying to come up with easy meal ideas that I can make in advance and freeze so that after the baby comes I won’t have to do a lot of cooking! These look amazing!
I have frozen them and I am fine with the texture after thawing. It changes a bit but I honestly don’t care. If I was pregnant and it was this and pre-making things to have on hand or not, I would DEFINITELY do it. You will thank your lucky stars for every meal you have stockpiled. I was hungrier the first 6 mos of nursing than I ever was pregnant. Stockpile!! :)
Thanks! I’ll be making some today :)
I just made these using the last of a bag of frozen veggies I had in the freezer and the last of a bag of shredded Gouda I had in the fridge. I used 6 eggs and made 9 muffins because I was a little low on veggies. They were delicious! I love that this is easy and fool proof and can be made using the remnants of whatever I have in the house. This has shot the top of my healthy weekday morning breakfast list.
Thanks for trying it and glad it was a hit! And I totally agree that this is a great ‘remnant’ recipe – can use up WHATEVER you have on hand! Glad it’s shot to the top of your healthy weekday breakfast list!
These were great! I’ve tried making egg muffins a couple other times and they did not come out well. So glad I tried your recipe! I love how detailed you are with your instructions. :)
Such a great grab and go breakfast idea! And for only 100 calories, wow!
I dont know if my muffin pan just has larger wells than yours, but it took me 11 eggs instead of eight. So a fair warning to those with larger welled pans, you’re gonna need a couple more eggs than the recipe calls for, which will also make it more than 100 calories.
I linked to the pan that I have. Also you could add more veggies and beef those up, meaning you’ll still need the same amt of eggs if there’s slightly more veggies in every cup – and they would only very nominally increase the cals.
What a great idea for a healthy breakfast-so convenient and delicious!
My teenaged daughter is getting interested in nutrition and cooking. She found your blog and we made the egg muffins breakfast this morning. We used six eggs and a six hole muffin tin. I pre-cooked some spinach in the microwave and snipped it up, added sweet potatoes (had some leftover roasted cubes), shredded carrots and peas, yum-yum. Thanks for the recipe.
Seriously girl, I love how bright and cheery your photos are! They always make me smile… And drool! ;) Love these delish little egg muffins. Pinned, as usual!!
These were the eggs I had told you about right when you posted yours. I had already made there like the day before :) Thanks for the pin!!
Oh heavenly DAY.
These little bites are adorable Averie! Such a perfect on the go breakfast and I love that they are only 100 calories -that means I can have more – pinning:)
Thanks for pinning! :)
Averie, I’ve been drooling over these every time I see them on Pinterest! Pinned to my must make board!!!
Thanks for noticing them on Pinterest and for repinning :) Ive been seeing your browned butte cookies the past few days and repinned!
the lovely golden color made these irestible so i made a half dozen with edamame filling in for peas plus baby spinach / they are somewhat too “eggy” for me so next time a little flour to hold them together and a lot less egg / thanks for a good idea
Well yes there’s 8 eggs in the recipe so they’re pretty eggy…haha :) But tweak things as you see fit so they taste just the way you want them! I think also the peppers that I used cut a lot of that eggy taste since they’ve got a fairly dominant flavor so maybe try those next time, too!