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.
Tried this recipe?Be sure to leave a comment and provide a Star Rating below - I love your feedback and try to respond to every comment!
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!!