Egg Muffins

Egg muffins are the perfect solution for anyone seeking a quick, nutritious, and delicious breakfast. These versatile mini frittatas are packed with protein, veggies, and endless possibilities to customize to your taste. Whether you’re meal prepping for the week, looking for a low-carb option, or needing a grab-and-go breakfast, egg muffins fit the bill perfectly.

Why Egg Muffins?

Egg muffins are more than just a convenient breakfast option. They are a powerhouse of nutrients, easy to make, and highly customizable. Here's why they should be a staple in your breakfast routine:

  1. High in Protein: Eggs are a fantastic source of high-quality protein, essential for muscle repair and growth.
  2. Nutrient-Dense: Packed with vitamins and minerals from the eggs and added vegetables, egg muffins provide a well-rounded start to your day.
  3. Low-Carb and Keto-Friendly: For those following low-carb or keto diets, egg muffins are an ideal choice.
  4. Meal Prep-Friendly: Make a batch at the beginning of the week, and you’ll have a healthy breakfast ready to go each morning.
  5. Versatile: Mix and match ingredients to suit your taste preferences and dietary needs.

Basic Egg Muffin Recipe

Ingredients:

  • 6 large eggs
  • 1/4 cup milk (or dairy-free alternative)
  • 1/2 cup shredded cheese (cheddar, mozzarella, or your choice)
  • 1/2 cup diced bell peppers
  • 1/4 cup chopped spinach
  • 1/4 cup diced tomatoes
  • 1/4 cup chopped onion
  • Salt and pepper to taste
  • Cooking spray or muffin liners

Instructions:

  1. Preheat Oven: Preheat your oven to 375°F (190°C) and grease a 12-cup muffin tin with cooking spray or line with muffin liners.
  2. Prepare Ingredients: Chop all vegetables and set them aside. Shredding the cheese beforehand helps in mixing everything easily.
  3. Mix Eggs and Milk: In a large bowl, whisk together the eggs and milk until well combined. Add salt and pepper to taste.
  4. Add Veggies and Cheese: Stir in the bell peppers, spinach, tomatoes, onion, and shredded cheese. Mix until all ingredients are evenly distributed.
  5. Fill Muffin Tin: Pour the egg mixture evenly into the prepared muffin cups, filling each about 2/3 full. The mixture will expand slightly while baking.
  6. Bake: Place the muffin tin in the preheated oven and bake for 20-25 minutes or until the egg muffins are set and lightly golden on top.
  7. Cool and Serve: Let the muffins cool in the tin for a few minutes before removing. Serve warm, or let them cool completely before storing them in the refrigerator for up to a week.

Customization Ideas

Egg muffins are incredibly adaptable. Here are some ideas to personalize your muffins:

  • Protein Boost: Add cooked bacon, sausage, or ham for extra protein.
  • Veggie Delight: Incorporate mushrooms, zucchini, or broccoli for added fiber and nutrients.
  • Cheese Varieties: Try different cheeses like feta, Swiss, or pepper jack for a unique flavor profile.
  • Herbs and Spices: Add fresh herbs like chives, parsley, or basil, and spices like paprika or cumin to enhance the taste.

Tips for Perfect Egg Muffins

  1. Prevent Sticking: Use silicone muffin cups or grease the tin well to prevent sticking.
  2. Even Cooking: Ensure all add-ins are chopped uniformly for even cooking.
  3. Storage: Store egg muffins in an airtight container in the fridge. They can also be frozen for up to a month. Reheat in the microwave for 30-60 seconds before eating.

Conclusion

Egg muffins are a versatile, nutritious, and convenient breakfast option. Perfect for meal prep, these protein-packed bites can be customized to suit your tastes and dietary needs. Start your day with these delicious egg muffins and enjoy a healthy, satisfying breakfast even on the busiest mornings.

Egg Muffins Recipe


Yields12 Servings
Prep Time10 minsCook Time15 minsTotal Time25 mins

Ingredients 

 1 tbsp olive oil
 1 cup red pepper (measured after chopping)
 1 cup green pepper (measured after chopping)
 1 cup yellow onion (measured after chopping)
 2 cups baby spinach - roughly chopped (measured/packed before chopping)
 1 cup mushrooms (measured before chopping)
 2 cloves garlic minced
 salt to taste
 4 whole eggs
 4 egg whites
 hot sauce optional for drizzling on top!

Directions

1

Preheat oven to 350 degrees F.

2

Grease a standard non stick 12-slot muffin pan with cooking spray and set aside.

3

Heat a large non stick skillet over medium heat. Once hot, add in oil, red pepper, green pepper, and onion. Saute 5-7 minutes, or until peppers are tender.

4

Add in spinach and mushrooms and cook for an additional 2 minutes. In the last 30 seconds, add in minced garlic.

5

Season with salt and remove from heat.

6

Crack eggs/egg whites into a large 4 cup measuring cup and whisk together.

7

Stir in cooked veggies. Pour the egg/veggie mixture evenly into the prepared muffin pan.

8

Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked.

9

Cool slightly and serve immediately!

Nutrition Facts

12 servings

Serving size

1 Muffin


Amount per serving
Calories50
% Daily Value *
Total Fat 2g3%
Total Carbohydrate 3g2%
Total Sugars 1g
Protein 4g

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Egg Muffins is one of many healthy recipe ideas that you can find on our recipe page

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Ingredients

 1 tbsp olive oil
 1 cup red pepper (measured after chopping)
 1 cup green pepper (measured after chopping)
 1 cup yellow onion (measured after chopping)
 2 cups baby spinach - roughly chopped (measured/packed before chopping)
 1 cup mushrooms (measured before chopping)
 2 cloves garlic minced
 salt to taste
 4 whole eggs
 4 egg whites
 hot sauce optional for drizzling on top!

Directions

1

Preheat oven to 350 degrees F.

2

Grease a standard non stick 12-slot muffin pan with cooking spray and set aside.

3

Heat a large non stick skillet over medium heat. Once hot, add in oil, red pepper, green pepper, and onion. Saute 5-7 minutes, or until peppers are tender.

4

Add in spinach and mushrooms and cook for an additional 2 minutes. In the last 30 seconds, add in minced garlic.

5

Season with salt and remove from heat.

6

Crack eggs/egg whites into a large 4 cup measuring cup and whisk together.

7

Stir in cooked veggies. Pour the egg/veggie mixture evenly into the prepared muffin pan.

8

Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked.

9

Cool slightly and serve immediately!

Notes

Egg Muffins