Egg Muffins – 9 Ways​

These Egg Muffins are easy to make and take just 5 minutes of prep time. So convenient and perfect when you need a healthy make-ahead breakfast that can easily be taken to work or school. Choose from 9 delicious flavor variations! Naturally gluten-free, grain-free,low carb, dairy-free, keto with paleo and Whole30 options.

Make Ahead Breakfast Egg Muffins​

Eggs of any kind are a favorite at our house. They are incredibly nutritious, low in calories, high in protein and super convenient and versatile. There are so many crave-worthy egg recipes that can be whipped up in a matter of minutes!
These easy Egg Muffins definitely fall under that umbrella. Plus, you’ll never get bored of them! There are plenty of variations to try out, and it’s also easy to improvise. You can throw in your favorite fixings and create your very own variation! All you need to make it happen is the fool-proof base recipe,

What Is an Egg Muffin?​

Egg muffins are like mini egg frittatas, or muffins made out of eggs!
They bake up nice and fluffy with chunks of yumminess inside – just like the muffins you know and love, but savory. One of my favorite things about these egg muffins is how easy they are to bring on the go. You’ve got cute individual servings of a balanced, protein-packed breakfast as soon as they’re done cooking!

Why you’ll love these egg muffin recipes​

These healthy egg cups are not only delicious and easy to make, they are also:

• Naturally gluten free, vegetarian-friendly, low carb, keto friendly and many of them are paleo and Whole30 compliant
• Quick and easy to make in one bowl
• Packed with protein and low in calories
• Delicious as a healthy breakfast or a quick snack
• Works great for meal prep
• Simple to customize based on what ingredients you like or have on hand

The best part is that you can make these easy egg muffins ahead of time to have in the fridge for a quick breakfast or lunch! With a batch of these egg muffin cups, there’s no excuse to skip having a healthy breakfast when you’re on the run each morning! Yes, even during the crazy mornings in January and February when all you want to do is go back to bed!

Recipe Ingredients​

These egg muffins are very easy to make using simple ingredients that you probably already have in your pantry and fridge. Let’s get into the base recipe, then we’ll discuss some tasty variations!

• Eggs: One batch of egg muffins calls for 10 large eggs. If you’re really trying to cut calories, feel free to use some egg whites in place of the whole eggs.
• Salt & Pepper: To taste.
• Add-Ins of Choice: Once you’ve got the base for your egg muffins, it’s time for the fun part! Add-in options include grated cheese, chopped veggies, ground spices, chopped meat and so much more.

How to Make Egg Muffins​

This healthy breakfast is such a breeze to make, no matter which variation you choose. Here’s the basic process to follow for each one! Be sure to check out the full recipe or watch the video below for more detailed instructions.

1. Prep for Baking: Preheat the oven to 400°F. Line a 12-count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.
2. Make Batter: In a large 4-cup measuring cup or mixing bowl, crack in the eggs and whisk them together with salt and black pepper.
3. Incorporate Add-Ins: Chop up your favorite combo of vegetables and proteins and mix until combined.
4. Pour Into Pan: Divide the batter evenly among the muffin liners, filling each one about 1/2 to 2/3 full, and sprinkle with any additional toppings.
5. Bake: Bake the egg muffins for 12-15 minutes, or as directed.
6. Let Cool & Store: Once cooled, you can store the egg cups in resealable bags or glass containers. Keep them in the fridge (or freezer) and every morning, heat one up in the microwave for 30-40 seconds. Breakfast is ready to go!

Tips for Success​

After making these breakfast egg muffins a million times, I’ve picked up some helpful tips and tricks for the recipe! Be sure to check them out.

• Use Silicone Liners: I like lining my muffin tin with these silicone liners since they’re guaranteed to pop out easily without sticking. Do not use paper liners – they will stick. If you don’t have access to silicone liners, use a cooking oil spray to grease the muffin tin.
• Don’t Overfill: The liners or muffin divots should be no more than 1/2 to 2/3 full. Otherwise, the muffin tops could all mold into one mass as they rise.
• Chop Add-Ins Well: Don’t go throwing a whole piece of broccoli into your egg muffins. Make sure all meats and veggies are chopped into bite-sized chunks.
• Know Your Ingredients: Since ham and sausage can tend to have a lot of fillers and extras, go for a brand with less nitrates. Whole Foods and Trader Joe’s have some great options.
• Double the Recipe: Need to feed a crowd? You can easily make a double batch. These are super easy to store for later, so don’t be afraid to make more than you need!

Egg Muffin Variation Ideas​

Not feeling confident with your creativity? Start with one of these drool-worthy variations and the ideas will come flooding in! Not only do they all taste amazing, but each one has a unique nutritional profile that’s sure to wake you up and give you lasting energy.
If you are dairy-free or want to make vegetarian/paleo egg muffins, you can simply leave out the cheese or use a dairy-free cheese.
You can find all of the healthy egg muffin recipes at the bottom of this post:

1. Broccoli Egg
2. Buffalo Chicken – Whole30 / Paleo / Dairy-Free
3. Ham and Cheese
4. Jalapeno Popper
5. Kimchi
6. Bacon
7. Spinach and Cheese
8. Sun-Dried Tomato and Spinach – Paleo / Whole30 / Dairy-Free
9. Tomato and Spinach – Whole30 / Paleo / Dairy-Free

1. Broccoli and Cheddar​

Made with steamed broccoli and cheddar cheese, these egg muffins embody a classic flavor combo. Garlic powder and dried thyme add even more savory goodness to this cheesy treat.

2. Buffalo Chicken​

Breakfast food meets buffalo chicken goodness in this delicious variation! It uses garlic powder, chopped green onions, buffalo sauce and tender chunks of chicken to make it stand out from the crowd.

3. Ham Egg Cups​

This is definitely a well-loved muffin option among the kiddos. It’s made with fresh deli ham, cheddar cheese, garlic powder and more for a combination of flavors that hits all the right notes.

4. Jalapeño Popper​

Ready to spice things up? These hearty egg muffins with cream cheese, crumbled bacon, chopped jalapenos and more will bring on both the heat and the flavor! So yummy.

5. Kimchi​

Basic egg muffins get a delicious Korean makeover in this simple variation. You just need some finely chopped kimchi, toasted sesame oil, diced red peppers and crumbled bacon!

6. Bacon, Mushrooms and Spinach​

Spinach, mushrooms and some crispy crumbled bacon make this simple variation a fool-proof choice for any occasion. You can use Whole30 bacon, if needed, so it works with your diet!

7. Spinach and Cheese​

Another variation that keeps things super simple, spinach and cheese egg cups could never do you wrong. They’re filled with chopped spinach, grated parmesan, dried basil and garlic powder for bliss in every bite.

8. Sundried Tomato, Parmesan and Spinach​

These are a dressed-up version of the previous egg cups for those days when you want something extra special. They use sundried tomatoes and fresh basil in addition to the spinach and parmesan cheese.

9. Tomato and Spinach​

Last but most certainly not least, this healthy variation is bursting with freshness. Ripe and juicy tomatoes, spinach, Italian seasoning and garlic powder give it the charm of your favorite Italian dishes and more!

How to Meal Prep Egg Muffins for Breakfast​

To meal prep a whole batch, refrigerate cooled egg muffins in a large zip-lock bag or airtight container for up to 4 days. You can also store your muffins in the freezer for ready-made breakfasts throughout the next 3 months. Just follow the storage instructions detailed below!

How to Store and Reheat Leftovers​

To store: Individual egg muffins keep best when tightly covered in plastic wrap and refrigerated, but you can store them in an airtight bag or container too.
How long: Enjoy these baked eggs within 4 days.
How to reheat:

• Microwave: Warm up individual egg muffins in the microwave for about 30-40 seconds.
• Oven: Reheat baked egg cups in the oven or toaster oven at 350°F for about 8-10 minutes, or until warm.
• Air Fryer:You can also reheat them in the Air Fryer or oven at 375°F for 3- 5 minutes or until warm.

Can I Freeze These?​

100 percent! Freeze breakfast egg muffins in a large freezer bag or airtight container for up to 3 months. Individually-stored egg muffins should be wrapped in a layer of plastic wrap and a layer of aluminum foil to prevent freezer burn. Thaw them overnight in the fridge before warming them up or add a little extra reheating time and enjoy!

Are egg muffins keto?​

Yes, absolutely! Eggs are full of healthy protein and nutrients and very low in carbs. Plus, they fit perfectly if you are following a low carb, paleo, ketogenic or Whole30 diet.
The macros for one breakfast egg cup (base recipe): 53 calories , 1 g Total Carb, 5 g Protein, 3 g Fat

More easy breakfast recipes:​

Having a few meal prep recipes on your arsenal make feeding a family so much easier! Here are some more of our easy meal prep favoritem


Need a healthy make-ahead breakfast that can easily be taken to work or school? With just 5 minutes of prep time, these Easy Breakfast Egg Muffins are the ticket. Choose from 9 delicious flavor variations! Naturally gluten-free, grain-free, dairy-free, keto and Whole30 with Paleo options.
Course: Breakfast

Keyword: breakfast egg muffins, easy breakfast ideas, keto breakfast muffins
Servings:
Calories: 53 kcal

Ingredients
Base Ingredients

• 10 large eggs
• 1 - 1 1/2 teaspoons sea salt, or to taste
• 1/4 - 1/2 teaspoon black pepper, or to taste

Broccoli and Cheese

• 1/2 teaspoon dried thyme
• 1/2 teaspoon garlic powder
• 1 1/2 cups broccoli, steamed and chopped (or frozen and thawed)
• 2/3 cup grated cheddar cheese, plus more for topping

Buffalo Chicken

• 1/2 teaspoon garlic powder
• 1/3 cup Buffalo Sauce (I used Frank's)
• 1/3 cup chopped green onions
• 1 cup chopped cooked (or rotisserie) chicken

Ham and Cheese

• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried mustard or Dijon Mustard (optional)
• 2/3 cup grated cheddar cheese plus more for topping
• 3/4 cup chopped cooked or deli ham

Kimchi

• 1/2 teaspoon toasted sesame oil
• 1/3 cup finely chopped kimchi
• 1/4 cup diced red peppers
• 1/3 cup crumbled cooked bacon (optional)

Jalapeño Popper

• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 3-4 jalapeño peppers de-seeded and chopped, plus round slices for topping (if desired)
• 1/3 cup softened cream cheese
• 1/2 cup grated cheddar cheese
• 1/3 cup cooked crumbled bacon

Bacon, Mushrooms and Spinach

• 1 cup chopped spinach
• 1/2 cup chopped mushrooms (white button or cremini)
• 3 strips cooked and crumbled bacon , use Whole30 compliant bacon as needed

Spinach and Cheese

• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried basil
• 2 cups chopped spinach
• 1 1/2 cups grated Parmesan cheese, plus more for topping

Sun-Dried Tomato, Parmesan and Spinach

• 1/3 - 1/2 cup sun dried tomatoes soaked in very warm water until tender and chopped (discard soaking water)
• 3/4 cup chopped spinach
• 1/4 cup loosely packed chopped fresh basil
• 1 cup grated Parmesan cheese plus more for topping

Tomato and Spinach

• 1/2 teaspoon garlic powder
• 3/4 teaspoon Italian seasoning
• 1 cup diced ripe tomatoes
• 1 cup chopped spinach
• Optional: Feel free to add 3/4 cup grated Parmesan if not Paleo / Whole30 or Dairy Free

Instructions
Base Recipe

1. Preheat oven to 400 F. Line a 12 count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.
   
   
2. In a large 4 cup measuring cup or mixing bowl, crack in eggs and whisk together with salt and black pepper.
   (SEE BELOW TO ADJUST FOR DIFFERENT FLAVORS OR LEAVE AS IS FOR PLAIN)
   
   
3. Divide evenly into muffin tins filling each about 2/3 full. Bake in preheated oven for 12-15 minutes, or until set.
   
   
4. Bake in preheated oven for 12-15 minutes, or until set.
   
   

Broccoli and Cheddar

1. Whisk in garlic powder and thyme until combined. Stir in broccoli and cheddar. Divide evenly into muffin tins filling each about 2/3 full.
   Sprinkle with more cheddar if desired. Bake in preheated oven for 12-15 minutes, or until set.
   
   

Buffalo Chicken

1. Whisk in garlic powder and buffalo sauce until combined. Stir in green onions. Divide evenly into muffin cups filling each about 2/3 full.
   Use a spoon to evenly distribute chicken into muffin cups (about 2-3 tablespoons each). Bake in preheated oven for 12-16 minutes, or until set. Serve with a drizzle of buffalo sauce if desired.

Ham and Cheddar

1. Whisk in garlic powder and onion powder until combined. Stir in ham and cheddar cheese. Divide evenly into muffin cups filling each about 2/3 full.
   Top with more ham and cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

Kimchi

1. Whisk in sesame oil until combined. Stir in kimchi, cheese, and bacon (if using). Divide evenly into muffin cups filling each about 2/3 full.
   Top with more chopped kimchi & bacon if desired. Bake in preheated oven for 12-15 minutes, or until set.

Jalapeño Popper

1. Whisk in garlic powder, onion powder, and cream cheese until combined. Stir in cheddar cheese, chopped jalapeño and bacon. Divide evenly into muffin cups filling each about 2/3 full.
   Place 1 round jalapeño slice on top in each muffin cup, if desired. Bake in preheated oven for 12-17 minutes, or until set.

Mushroom, Green Pepper and Spinach

1. Whisk in Italian seasoning until combined. Stir in mushrooms, peppers, and spinach (Add sausage if using). Divide evenly into muffin cups filling each about 2/3 full.
   Bake in preheated oven for 12-16 minutes, or until set.

Spinach and Cheese

1. Whisk in garlic powder and basil until combined. Stir in spinach and cheese. Divide evenly into muffin cups filling each about 2/3 full.
   Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

Sun-Dried Tomato, Parmesan and Spinach

1. Stir in sun-dried tomatoes, spinach, basil, and cheese. Divide evenly into muffin cups filling each about 2/3 full.
   Sprinkle with more cheese if desired. Bake in preheated oven for 12-16 minutes, or until set.

Tomato and Spinach

1. Whisk in garlic powder and Italian seasonings until combined. Stir in tomatoes and spinach. You can add cheese here if using. Divide evenly into muffin cups filling each about 2/3 full.
   Sprinkle with more cheese if desired. Bake in preheated oven for 12-16 minutes, or until set.

Recipe Video​

Recipe Notes
How to Store and Reheat Leftovers
To store: Individual egg muffins keep best when tightly covered in plastic wrap and refrigerated, but you can store them in an airtight bag or container too. Enjoy them within 4 days.
How to reheat:

• Microwave: Warm up individual egg muffins in the microwave for about 30-40 seconds.
• Oven: Reheat baked egg cups in the oven or toaster oven at 350°F for about 8-10 minutes, or until warm.
• Air Fryer: You can also reheat them in the Air Fryer or oven at 375°F for 3- 5 minutes or until warm.

How to freeze
Freeze breakfast egg muffins in a large freezer bag or airtight container for up to 3 months. Individually-stored egg muffins should be wrapped in a layer of plastic wrap and a layer of aluminum foil to prevent freezer burn. Thaw them overnight in the fridge before warming them up or add a little extra reheating time and enjoy!
Nutrition Facts
Egg Muffins – 9 Ways

Amount Per Serving (1 muffin (base recipe))
Calories 53Calories from Fat 27

% tg