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These protein-packed breakfast egg muffins are filled with eggs, spinach, cherry tomatoes, green onions, and cheddar cheese. They're keto-friendly, low-carb, gluten-free, and ready in just 30 minutes.
Breakfast Egg Muffins ready in just 30 minutes!
- Perfect for Meal Prep: I love making a big batch of these egg muffins to keep in the fridge or freezer-they're a lifesaver for busy mornings, workdays, or getting the kids (or a husband, in my case) out the door. My other make-ahead breakfast favorite? This reader-favorite sweet potato and sausage frittata!
- Endlessly Customizable: You can mix and match cheeses, proteins, and veggies depending on what you love or already have on hand. I share lots of ideas in the recipe card below. Or, try my bacon and spinach egg muffins.
- Nutritional Powerhouse: Loaded with protein and veggies, these muffins are low-carb, gluten-free, and keto-friendly just like this ham and broccoli frittata.
- Quick and Easy: They come together in just 30 minutes with simple, fresh ingredients. I bake them in a regular muffin pan, and they always turn out so cute and perfectly portioned-great for brunch spreads too! Talking about brunches, have you seen my puff pastry breakfast tarts with asparagus?
Ingredients and Substitutions
- Eggs: You will need 12 small or medium whole eggs.
- Whole milk: Use any milk (whole, 2%, almond, or oat) or half-and-half.
- Spinach: Swap spinach for kale or arugula.
- Cherry tomatoes: Halve the cherry tomatoes to keep the egg cups from getting watery. You can use other kinds of tomatoes, just chop them up, and remove extra moisture.
- Green onions: Mix in other veggies like mushrooms, bell peppers, or zucchini.
- Shredded cheddar cheese: Try feta, mozzarella, or pepper jack instead of cheddar.
Step-By-Step for How to Make Egg Muffins
- Note: This is a quick overview of the recipe with photos. For the full ingredient list and instructions, scroll down to the recipe card.
- Preheat the oven to 350°F and grease a 12-cup muffin tin.
- Whisk the eggs: In a medium mixing bowl, whisk the eggs until smooth, then add the milk, salt, and pepper, whisking until combined.
- Add veggies: Fold in the spinach, tomatoes, green onions, and cheddar, stirring until evenly distributed.
- Fill the muffin pan: Pour the egg mixture into the muffin cups, filling each about ¾ full.
- Bake for 20 minutes, or until the eggs have risen. Let cool for a few minutes before serving.
More Savory Breakfast Recipes
- Hash Brown, Broccoli, Sausage and Egg Breakfast Casserole
- Sausage Frittata with Spinach and Mushrooms
- Southwestern Breakfast Casserole
Breakfast Egg Muffins
These protein-packed breakfast egg muffins are filled with eggs, spinach, cherry tomatoes, green onions, and cheddar cheese. They're keto-friendly, low-carb, gluten-free, and ready in just 30 minutes.
Ingredients
- 12 whole eggs (small or medium)
- ¼ cup whole milk
- 2 teaspoons salt
- 3 teaspoons pepper
- 1 ½ cups spinach roughly chopped
- 1 cup cherry tomatoes halved
- ½ cup green onions finely sliced
- ¾ cup cheddar cheese shredded
Instructions
- Preheat the oven to 350 F and grease a 12-cup muffin pan. You can either grease the muffin tins or use muffin liners to keep the eggs from sticking to the pan.
- In a medium mixing bowl whisk the eggs until smooth, then whisk in the milk, salt, and pepper.
- Fold in the spinach, tomatoes, green onions, and cheddar, stir until each ingredient is evenly distributed.
- Pour the egg mixture into the muffin tins until they are ¾ of the way full.
- Bake at 350 degrees F for 20 minutes, or until the eggs have risen.
- Let cool for a few minutes before serving.
Notes
- Fridge: Store the egg muffins in an airtight container in the refrigerator for up to 4 days. To reheat, you can cook them in the oven at 350 degrees for 10 minutes or until they are warm.
- Freezer: Let the egg muffins cool completely, then wrap each one tightly in plastic wrap. Place them in a freezer-safe bag or container and freeze for up to 2 months. To reheat, unwrap and microwave for about 30-60 seconds until warmed through.
Variations
- Cheese Swaps: Instead of cheddar, you can try crumbled feta, Swiss, colby jack, or gooey mozzarella. Amp up the heat with pepper jack cheese or jalapeno cheddar. I also like to add a few spoonfuls of cottage cheese to the egg mixture for a creamier, yet protein-packed texture.
- Add Protein: Stir in cooked bacon, crumbled sausage, prosciutto, or diced ham to make them even heartier and more satisfying.
- Add Extra Veggies: Mix in sautéed mushrooms, diced bell peppers, zucchini, canned roasted peppers, broccoli, or asparagus.
Nutrition
Nutrition Information
Breakfast Egg Muffins
Amount per Serving
Calories
100
% Daily Value*
Fat
7
g
11
%
Saturated Fat
3
g
19
%
Trans Fat
0.02
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
2
g
Cholesterol
171
mg
57
%
Sodium
503
mg
22
%
Potassium
140
mg
4
%
Carbohydrates
2
g
1
%
Fiber
0.4
g
2
%
Sugar
1
g
1
%
Protein
8
g
16
%
Vitamin A
773
IU
15
%
Vitamin C
5
mg
6
%
Calcium
91
mg
9
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition Disclaimer:
The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist's advice.
These were lovely but the salt and pepper were too much. I made a second batch and cut the salt and pepper in half which was better, but still too much pepper. Otherwise, fantastic dish. Took to a brunch party and they were a big hit.
Hi Colleen!Thank you so much for your feedback about the salt and pepper - very helpful to other readers and me! 🙂
Hi - I love your recipes! I just saw this one and wanted your thoughts on whether they would work in a mini muffin pan for appetizers?
Hi Rosemary! Yes, this recipe would work great in a mini muffin pan. It's a brilliant idea, actually!! 🙂 I would just bake them for a shorter time - probably just for 10 or 15 minutes.
Delicious
It's a perfect breakfast!!