If it’s healthy grab-and-go morning fuel you’re after, try these easy breakfast egg muffins. As delicious as a frittata but in hand-held form, these protein-packed breakfast bites are naturally gluten free and low-carb. The best part is you can make a batch at the beginning of the week, and reheat as needed.
One reader, Susan, commented: “I’ve made similar recipes, but these are the best. Each time my husband ate one, he talked about how good and fluffy they were… They really puffed up in the oven. So very good. โ โ โ โ โ “
Another reader, Michelle, commented: “I, too, have tried other recipes and then found this one. It is SO much better than the others!… An easy breakfast and full of good protein. โ โ โ โ โ “
Do you meal prep? I try to when I can, but life usually gets in the way. When I have time (and my act together!), I usually bake a batch of chicken meatballs, breakfast cookies, and today’s egg muffins. That way we have a lunch option, plus a couple healthy breakfast/snack options on hand.
Today’s egg muffins keep really well, and just like when you make a breakfast casserole or frittata, you can customize the flavor by choosing different add-ins. Make the spinach and pepper version in the recipe card below, try the ham and cheese version detailed in the recipe Notes, or mix things up to discover your own favorite version!
You’ll Love These Egg Muffins Because:
- Quick & easy meal prep recipe that makes for quicker and easier breakfasts all week
- Protein-packed, healthy, gluten-free, and low-carb breakfast or snack
- Perfect for busy mornings
- Easier than quiche and mini quiche… no messing with pie crust!
- Baked in a standard 12-count muffin pan (no fancy kitchen tools required)
- These mighty muffins get your vegetables in first thing, a powerful start to the day!
How to Make the Best Egg Muffins (Trust Me, I Tested!)
- 8 Large Eggs: The foundation of these mini frittatas/muffins.
- 1/3 Cup Milk: Whole milk makes for the best texture, but it’s a small amount, so it’s not a big deal to use low-fat or nondairy milk instead. You can also use half-and-half for a creamier texture. In test batches without milk, the muffins tasted dry.
- Seasonings: Salt, pepper, onion powder, and garlic powder are the flavor enhancers!
- Add-Ins: I included bell peppers, tomatoes, and spinach in the recipe below, but you can choose whatever vegetables you like. I also have a ham and cheese version detailed in the recipe Notes.
- Cheese: Use whatever type of cheese you enjoy best with eggs. My favorite is crumbled feta, followed closely by shredded sharp cheddar cheese.
Start by whisking the eggs, milk, and seasonings together in a bowl. I like to use a mixing bowl with a pour spout. Whatever vegetables/cooked meats you’re using as add-ins, chop them up pretty finely.
Make sure you spray the muffin pan really well with nonstick spray. In an early round of testing, I brushed the muffin cups with olive oil, and the egg muffins stuck to the pan… what a nightmare to clean!
Divide the add-ins among the 12 muffin cups. It ends up being about 2โ3 Tablespoons of add-ins in each. Sprinkle the cheese over each one. Then pour the egg mixture on top.
See below: spinach, pepper, tomato, + feta version on the left and ham + cheddar version on the right.
The egg muffins take about 20 minutes to bake. Expect them to rise up really tall while they bake, like a soufflรฉ, and look kind of uneven and wonky. Embrace the wonkiness; I promise it’s ok. ๐ The egg muffins deflate as they cool.
Egg Muffin Flavors
- Spinach, Tomato, Pepper, Feta: In the recipe card below.
- Ham & Cheddar Egg Muffins: Replace the bell peppers, tomatoes, and spinach with 1 and 1/2 cups (225g or 6 oz.) of cooked ham (small-diced) and 2 Tablespoons chopped fresh parsley or chives. Replace the feta cheese with shredded sharp cheddar cheese. All instructions remain the same.
- Other Add-ins and Cheeses: Use about 1 and 1/2 cups (around 225g) add-ins + 3/4 cup cheese total. The version included in the recipe card uses about 2 cups, but I don’t really count spinach because it hardly takes up any room! Favorite add-ins include cooked meats (or plant-based alternatives) like chopped/crumbled sausage, bacon, or chicken. Or try mushrooms, sun-dried tomatoes, cooked corn, cooked potato, and/or cooked broccoli. You can mix any of these together to total around 1 and 1/2 cups. Favorite cheeses include white cheddar, pepper jack, smoked gouda, and crumbled goat cheese.
Storage Tips
- Refrigerating: Once the egg muffins are completely cool, transfer them to a food storage container(s), cover tightly, and refrigerate. Egg muffins can be stored in the refrigerator for up to 5 days. These are the food storage containers I have, which are microwave-, oven-, dishwasher-, AND freezer-safe.
- Freezing: For longer storage, make sure your container is freezer-safe, and freeze the egg muffins for up to 3 months. Thaw in the refrigerator overnight, and follow the reheating instructions below. Or skip thawing and microwave for 1โ2 minutes, or until warmed through.
Reheating Instructions:
- Microwave: Wrap or cover egg muffins with a damp paper towel and microwave for 20โ30 seconds, or until warmed through. (Don’t overheat, or they will taste rubbery.)
- Oven: Bake, covered, in a 350ยฐF (177ยฐC) oven for 5โ10 minutes, or until warmed through.
- Air Fryer: Air fry at 375ยฐF (191ยฐC) for 3โ4 minutes, or until warmed throughout.
What to Serve With Egg Muffins
These breakfast bites are egg-cellent on their own, or alongside fresh fruit or a smoothie. I also love them served with salsa and avocado, or sprinkled with chopped parsley and chives, grated parmesan cheese, or a pinch of red pepper flakes.
If you’re planning to serve these egg muffins as part of a bigger meal like a brunch, they pair nicely with maple chicken breakfast sausage, ham and potato casserole, baked cream cheese French toast casserole, a Dutch baby pancake, whole wheat waffles or whole wheat pancakes, banana baked oatmeal, and cinnamon rolls. (Well, I can make a case for cinnamon rolls to go with pretty much anything.)
Like omelets and scrambled eggs, the muffins will obviously be moist and spongy. But they shouldn’t be soggy and overly wet. If you’re experiencing this, you may have added too many add-ins, or the muffins were underbaked.
Yes, absolutely. For mini egg muffins, chop your vegetables/add-ins even finer and use a mini muffin pan. Use the same oven temperature, but reduce the bake time to about 10 minutes.
This is completely normal and expected. Cheesecake and chocolate soufflรฉ, both egg-heavy items, deflate when cooling, too. That’s because whisked eggs have a lot of air bubbles. They expand in the oven, and then when the temperature drops, the baked item drops as well. This is also true for egg muffins.
Breakfast Egg Muffins (Frittata Muffins)
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 12
- Category: Breakfast
- Method: Baking
- Cuisine: American
Description
If it’s healthy grab-and-go morning fuel you’re after, try these easy breakfast egg muffins. Have fun using different add-ins and cheeses, and see recipe Notes for make-ahead, freezing, and reheating details.
Ingredients
- 8 large eggs
- 1/3 cup (80ml) whole milk or half-and-half (or nondairy milk)
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon onion powder
- 1/4 teaspoon garlic powder
- 3/4 cup (120g) finely chopped bell pepper (any color)
- 1/2 cup (75g) finely chopped tomatoes
- 1/2 cup (15g) finely chopped fresh spinach (or kale)
- 3/4 cup (100g) crumbled feta cheese
- optional for garnish: chopped parsley or chives, grated parmesan cheese, or red pepper flakes
Instructions
- Preheat oven to 375ยฐF (191ยฐC). Spray a 12-count muffin pan generously with nonstick spray. I don’t recommend using muffin liners, but if you’d like to, spray them generously with nonstick spray.
- In a medium bowl, preferably one with a pour spout, whisk together the eggs, milk, salt, pepper, onion powder, and garlic powder just until combined. Try not to over-mix, or too much air will be incorporated. You will have about 2 cups.
- Spoon the chopped bell pepper, spinach, and/or other add-ins into each greased muffin cupโabout 2 Tablespoons in each. Spoon 1 Tablespoon of cheese on top of each.ย
- Pour the egg mixture into each muffin cup, filling about 3/4 full (just over the top of the add-ins and cheese).
- Bake for 18โ20 minutes or until puffy and golden brown around the edges. The muffins rise up tall while baking, and don’t be alarmed if they are rising unevenlyโthat’s ok.
- Remove from the oven and cool in the pan for 5 minutes. The muffins deflate as they cool.
- Remove the egg muffins from the pan, and either serve immediately, or cool completely and store in the refrigerator or freezer (see Notes). Add optional garnishes when serving, if desired.
Notes
- Make Ahead Instructions: You can prepare the egg mixture (step 2), cover, and refrigerate it for up to 2 days before using. You can also assemble the egg muffins through step 4, loosely cover and refrigerate overnight, and then bake in the morning. Though I will say that you have best results (texture and taste) if you prepare the mixture and bake the muffins right away.
- Storage & Reheating Instructions: Cover leftover egg muffins and store in the refrigerator for up to 5 days. Microwave: Wrap or cover egg muffins with a damp paper towel and microwave for 20โ30 seconds, or until warmed through. (Don’t overheat, or they will taste rubbery.) Oven: Bake, covered, in a 350ยฐF (177ยฐC) oven for 5โ10 minutes, or until warmed through. Air Fryer:ย Air fry at 375ยฐF (191ยฐC) for 3โ4 minutes, or until warmed through.
- Freezing Instructions: Cool baked egg muffins completely, transfer to a freezer-safe container, and cover tightly. Freeze for up to 3 months. When ready to eat, thaw in the refrigerator, and follow the reheating instructions in the Note above. Or skip thawing and microwave for 1โ2 minutes, or until warmed throughout.
- Special Tools (affiliate links): Mixing Bowls With Pour Spout | Whisk | 12-count Muffin Pan | Storage Container Set
- Egg Whites Only? I don’t recommend using only egg whites because you will lose a lot of richness and flavor that the yolks provide. If you’d like to try it, I suggest using 2 whole eggs and 6 egg whites.
- Milk: Whole milk or half-and-half provide the best taste and texture, but you can substitute lower-fat or nondairy milk in a pinch. Using heavy cream makes for a creamier texture.
- Ham & Cheddar Egg Muffins: Replace the bell peppers, tomatoes, and spinach with 1 and 1/2 cups (225g or 6 oz.) of finely cubed cooked ham and 2 Tablespoons chopped parsley or chives (or you can skip the parsley/chives if desired). Replace the feta cheese with shredded sharp cheddar cheese. All instructions remain the same.
- Other Add-ins and Cheeses: Use about 1 and 1/2 cups (around 225g) add-ins + 3/4 cup cheese total. The version above uses about 2 cups, but I don’t really count spinach because it hardly takes up any room! Favorite add-ins include cooked meats (or plant-based alternatives) like chopped/crumbled sausage, bacon, or chicken. Or try mushrooms, sun-dried tomatoes, cooked corn, cooked potato, and/or cooked broccoli. You can mix any of these together to total around 1 and 1/2 cups. Favorite cheeses include white cheddar, pepper jack, smoked gouda, and crumbled goat cheese.
- Mini Egg Muffins: For mini egg muffins, chop your vegetables/add-ins even finer and use a generously greased mini muffin pan. Use the same oven temperature, but reduce the bake time to about 10 minutes.
- Can I use this as a frittata or bake in a casserole dish? You certainly can, but I’m unsure of the best bake time. For best results, I recommend trying my frittata recipe.
Nutrition
- Serving Size: 2 muffins
- Calories: 159
- Sugar: 2.8 g
- Sodium: 372.7 mg
- Fat: 10.4 g
- Carbohydrates: 3.9 g
- Protein: 11.9 g
- Cholesterol: 265 mg
Reader Comments and Reviews
Hi.
Can these be made with egg whites? Or half and half of eggs and egg whites?
Thanks!
Hi Catherine, we donโt recommend using only egg whites because you will lose a lot of richness and flavor that the yolks provide. If youโd like to try it, we suggest using 2 whole eggs and 6 egg whites.
How can these frittata muffins be made in a jumbo muffin pan?
Hi Peggy, that shouldn’t be a problem. Bake time will be a bit longer. Enjoy!
We make these weekly! The mushroom, spinach and feta combo is our fave!
Iโd like to make these in my giant muffins pan, 6 per pan. Could I just increase the baking time?
Should be fine, Alex!
These are delicious! A question – instead of using a cupcake pan could I use an 8 x 8 pan (like masking a frittata) and then then cut them into squares? If so, how long would I bake it? Thank you.
Hi DJ, we haven’t tested it, but that should work. You’ll want to fill your pan about half way, and if there is any left over egg mixture, you can make a few egg muffins with the remainder. We’re unsure of the exact bake time. Let us know if you try it!
Love these! Can make them based on my frig contents-cheese, veg, meat. We love green onions, bacon, & cheese. Yum! I have someone in the house who I have to fight with to eat breakfast. Not with these in my frig. Great recipe for kids to help make & enjoy
These egg bites turned out delicious and easy to make. Mine stuck to the muffin pan a little, perhaps I didn’t spray them enough. I will definitely be making these again.
Iโm trying to up my protein. Would it be possible to blend cottage cheese with the eggs vs using milk? If so, how much cottage cheese would you recommend using? Iโve made egg bites in an instant pot with the cottage cheese blend, but they end up more steamed vs baked
Hi Annie, I wish we could help but we haven’t tested it, so are unsure of the amount to recommend. If you try it, please report back!
Only one way to find out! Iโll let you know what I did & how it turned out
Yes you can sub with Cottage Cheese. I typically will use that instead of milk.
Love these for a quick and healthy breakfast on my early mornings! While I like the veggies, my husband does not, so for him the add-ins are browned country sausage crumbles, Trader Joe’s 21 Seasoning Salute, and sharp cheddar cheese. Easy versatile recipe that pleases any palate!
This recipe is easy, peezy. I did veggies and cheese without any changes. They are so delicious.
Trying the egg muffins. Look and smell great. I used bacon. Can’t wait to taste!
Hi, I love these! Have made them for the last year and they are so good! I need to up my calcium intake and am wondering how many mg of calcium would be in one serving ( 2 muffins)? Thank you so much
Margaret
Hi Margaret! We donโt usually include nutrition information as it can vary between different brands of the same ingredients. Plus, many recipes have ingredient substitutions or optional ingredients listed. However, there are many handy online calculators where you can plug in and customize your exact ingredients/brands. Readers have found this one especially helpful: https://www.verywellfit.com/recipe-nutrition-analyzer-4157076
These egg muffins were so yummy! I used reduced fat milk and the texture was great! I also used cooking spray and they did get stuck to the muffin pan.
These were a huge hit with our family! Because they are both modular and versatile, each of my kids could make their own muffins with the add-ons they preferred. It was perfect for my picky eaters. Just a fun tip/idea about how to coat the pans: Since we were having bacon as one of our topping options, I coated my muffin tins with just the bacon grease. The muffins slid right out beautifully, and it enhanced the flavor, too! Win-win ๐
These tasted great, but definitely stuck to my muffin tin. I did use nonstick baking spray, but perhaps the wrong kind? What brand do you use, Sally?
Hi Dorian, be sure to heavily coat the pan to create an ultra non-stick environment. We use a variety of brands in our kitchens (like Pam, store brands, etc.). Were you using a darker or thinner metal pan? That can cause more sticking since they will bake a bit quicker. Hope this helps for next time!
April 25,2025
I made them this afternoon for a school open house.
They turned out perfectly! I put them I a well generous greases mirin pan. Afterward , once cooled down, I placed them in colourful muffin liners. They look so wonderful on a plate.
Thank you so much for this recipe!
Mary Jane MacNeil
Nova Scotia, Canada
My husband bought 5 dozen (!yikes!) eggs at Costco because that was all they had. I had no idea what I could make with them. I Googled for breakfast muffins made with eggs, and several popped up. This was the most appealing choice.
Today is Easter Sunday, and I made these for breakfast. I used ham from last night’s ham dinner and cheddar cheese. My husband and I loved them! I’ve made different recipes of these before, and I was not impressed. I think the addition of the garlic and onion powders is what takes them over the top. There’s still 8 in the refrigerator waiting for tomorrow morning.
I used silicone muffin cups, and the muffins popped right out without any left inside. I put the individual cups in the sink, sprayed them with Pam and then rubbed each one to get the spray on the sides since the spray sort of pooled at the bottom. Then I put them into a white muffin tin.
Looking forward to making more and freezing them.
This was the best egg frittata that I have ever had. However, even with parchment liners, it totally stuck so much that they totally came apart. Has anyone ever sprayed parchment liners?
I want to make these in regular sized muffin tins, not mini muffins. How many eggs and how much milk should I use? I can figure out the amount of veggies and cheese to add.
Hi Rosalie, the recipe is written for a regular 12-count muffin pan, so you wouldn’t need to change a thing. Hope they’re a hit!
Would ground turkey/chicken work with these? If so, would it be best to cook the meat before adding it to the mixture or add it raw/let it cook with everything else in the oven? LOVE all of your recipes btw ๐
Hi Taylor, absolutely! Cook the meat before adding it!
These muffins were great. I will be making them again. I hope to make them a little less watery. Any tips? I used Spinish and tomatos if that makes a difference. Thanks
Hi Liz, be sure to squeeze out as much excess moisture as possible from your veggies. You also might try just a minute or two longer in the oven next time.
So yummy! I really loved how these turned out. I bought a silicone mold so itโd be easy for me to release the egg bites. Worked like a charm. I plan to customize with different veggie variations. Thank you!
Love all your recipes.
Hello! I’d like to make these dairy free. Is it necessary to put cheese in the muffins? Thank you!
Hi Ellen, you can omit the cheese if you wish. Enjoy!
These egg muffins are now on repeat in my kitchen! So delicious!! Followed the recipe as written and then added mushrooms. When they came out of the oven, sprinkled with some gourmet, store brand, parmesan cheese in a jar (LOL). Perfect to eat on my way to work. Love that they are low carb, low fat (I only eat one), and delicious! Keep them in the freezer, heat for one minute in the microwave and enjoy it on the way to work.
I made these for brunch with friends today and they were delicious! Came out perfect, so easy. My only complaint is they were so good that I have no leftovers for breakfast tomorrow . Thanks for another winning recipe Sally!
I made these muffins with a little cooked sausage and cheddar cheese instead of feta and baked in a stainless steel pan. Pros: no need to cook the veggies first. Cons: with the amount of liquid between the tomatoes and the milk it ended up tasting watery and flavorless. It totally destroyed my stainless steel pan. I would make it again with the following adjustments: increase the salt and spices, decrease the liquid to 1/8 cup, and bake it in glass pan or stainless steel skillet to save my muffin pans.
Hi Laura, I’m sorry to hear you were disappointed in this recipe. You were using a stainless steel muffin pan? Did you grease it before adding the egg mixture? I ask because we usually use nonstick muffin pans. You may have better luck with a cast-iron skillet, like we use for this frittata recipe.
How could I alter this recipe to use apples, cinnamon, and walnuts instead of savory ingredients?
You might enjoy this recipe for applesauce muffins or this one for healthy apple muffins instead. You can include walnuts in either of those.
Hi, this looks so good! Quick question before I try it. Should I pre-cook veggies before I make – or will baking cook them enough. I’m thinking mushrooms, peppers, tomatoes. Thanks!
Hi Christine, we don’t pre-cook the veggies here, but you certainly can!
Could you tell me how long to cook them in an air fryer rather than oven and setting and temperature please.
Can I I use just egg whites out of a carton?
Hi Mercedes, we donโt recommend using only egg whites because you will lose a lot of richness and flavor that the yolks provide. If youโd like to try it, we suggest using 2 whole eggs and 6 egg whites.