Last Updated on June 8, 2022
Egg muffins are great for breakfast because they’re easy to make, healthy, low carb, and packed with filling protein that’ll stop cravings and keep you feeling full for hours. If you’re looking for a quick and easy breakfast that’s great for health and fitness, my egg muffins are a must-try recipe. I’m going to show you 3 ways to make them, too.
What are Egg Muffins?
Egg muffins are made exactly like muffins, except that they exclusively have eggs and veggies baked in a muffin tin. They’re kind of like mini fritattas or bite-sized open-faced omelets. I recommend egg muffins to my clients that don’t like cooking & struggle with cravings because they’re SO easy to make, delicious and regulate hunger & blood sugar levels. But they’re great for anyone that wants a quick, tasty breakfast that’s super easy to make.
Because eggs and vegetables are the only ingredients, egg muffins are high-protein and high-fiber, but low in carbs and calories. The high protein, high fiber nutrient combination will keep you feeling fuller, longer after you eat. They also help regulate blood sugar levels so they prevent mid-afternoon cravings and energy crashes, too.
Another reason why egg muffins are so great is that they’re baked. Eggs ‘puff up’ when you bake them so you get more volume from your eggs. It’s like getting more volume of food for the same calories. (WOO!)
Egg muffins are great for automatic portion control and meal prep, too.
Whether you’re trying to get fit, healthy, or looking for a quick, easy, inexpensive breakfast recipe idea that you (and your family) will love, egg muffins are a no-brainer.
Egg muffins are baked in the oven, making this a ‘set it and forget it’ (until the timer goes off) kind of recipe. You don’t have to babysit a stove-top. (Love that for busy mornings!)
I like to make an extra tray to prep breakfast for the next few days when I’m busy. Cooking in bulk is a great way to make sure you always have healthy options available. And by switching up the vegetables you use to make them, you can rotate between the nutrients you consume and avoid boredom at breakfast.
Tomato and Spinach Egg Muffins
Egg muffins are great for meal prep because your oven’s on anyway… so why make one tray when you can make 2 (or more) and automatically prep-breakfast for the next few days?
Simply refrigerate after baking. When you’re ready to eat microwave your egg muffins for 30 seconds or so and breakfast is ready. Note: Egg muffins will last up to 3 days in the fridge.
I also suggest making these when it’s cooler outside because the oven will help heat your house.
Egg muffins with tomato, onion, and finely chopped broccoli
HOW TO MAKE EGG MUFFINS
Egg muffins are essentially mini frittatas, aka a crustless quiche. Simply whip an omelet mixture together, pour into and bake in a muffin tin and voila, you’ll have delicious egg muffins.
All you need are eggs, your favorite omelet vegetables, spices, a little olive oil, and a muffin tin (or 2).
You’ll need approximately 1 egg per egg muffin, assuming you’re using a 12-muffin muffin tray. If you’re using a 6-muffin tray, you’ll only need 10-12 eggs, depending on how many oz. the muffin cavities are.
Eggs expand and puff up when they’re baked so you’ll need to fill the muffin cups 3/4 of the way so they won’t overflow and make a mess.
All you have to do is mix your eggs and vegetables, season, and bake. That’s it.
HOW TO MAKE EGG MUFFINS HEALTHY
To make your egg muffins truly healthy, use pasture-raised, organic eggs. Skip commercially raised eggs, and highly-processed proteins like lunchmeat, ham, bacon, and in-organic dairy.
Eggs are healthy! They’re a fast-absorbing, complete protein. They also contain fat in the yolks. But, eggs got a bad reputation for being ‘unhealthy‘ because they have cholesterol.
Some cholesterol in your diet is ok (you actually need some cholesterol to be healthy)… but when you pair eggs with foods high in saturated fats (like bacon and cheese) they become unhealthy. That’s because saturated fats + cholesterol paired together are hard to digest and are more likely to be stored as excess body fat and cause buildup in arteries.
So skip other high-fat animal proteins and pile on the veggies to avoid cardiovascular health risks. Protein + fiber is great for you! Plus, vegetables also contain vitamins, minerals, and antioxidants so feel free to use as many as you’d like.
You have tons of options when it comes to vegetables but veggies that you typically find in omelets and frittatas work best.
- Egg Muffin Vegetable ideas include – mushrooms, onions, peppers, broccoli, spinach, tomatoes, asparagus, olives, banana peppers, etc.
- For seasonings, you can use any herbs and spices you want. Black pepper, quality salt, red pepper flakes, garlic, scallions, basil, oregano, and cilantro are my go-to suggestions. Hot sauce, salsa, bruschetta, and pesto are great plant-based ways to add flavor, too.
Pick what you and your family like most and have fun experimenting.
PRO TIP: You can grease your muffin tin with olive oil, but some of the eggs will stick to the pan.
Easy Healthy Egg Muffin Recipe
This recipe is for basic muffins, made with egg and onions, only. You can add any other veggies you like and use the same instructions.
Healthy Egg Muffin Recipe
- 12 eggs, you'll need approx. 1 egg per 12-cavity muffin tin
- salt and pepper, to taste
- 1/2-1 cup your favorite omelet vegetables, diced
- green onion, garlic, and/or basil, optional
- 2 tsp olive oil, to grease the muffin tins
- salt and pepper, to taste
- garlic, basil, hot sauce, or any other seasoning, to taste, optional
- Preheat your oven to 350.
- Grease (or add non-toxic muffin cups) your muffin tin. Small or large cavity tins will work. Keep in mind larger tins will take longer to cook.
- Clean and prepare your veggies. Ideally, your veggie to egg ratio will be 50/50. But if you use a bit less veggies that's ok , too.
- In a bowl, add the eggs and vegetables and mix well. I used a Pyrex measuring cup – with a spout – as my mixing bowl to make pouring the eggs into the tin, easy.
- Pour the egg mixture into a greased muffin tin, filling each cup about 3/4 way full. Sometimes chunky, leafy veggies can be hard to pour so you can also pour the egg mixture into the tins and then add a few spoonfuls of veggies. Then stir each cavity so the veggies are covered in the egg mixture. Thi prevents veggies from browning & burning.
- Place the muffin tin in the oven and bake for 20-25 minutes until the egg is cooked through and passes a toothpick test. Larger cavity muffin tins may take 30-35 minutes, depending on your oven.
I hope you like this recipe!
If you try it, snap a picture and tag me with @christina_carlyle on Instagram so I can see.
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Christina is a certified Holistic Nutritionist, Personal Trainer, and Fitness & Health Coach. After healing multiple health issues, getting off 7 meds, & losing 40 pounds – and keeping it off for 10+ years, Christina teaches others how to get Happy, Healthy, & Fit quickly without any bullshit. She’ll show you how to slim down, tone up, and feel fantastic naturally with the most delicious food and least intense workouts possible.