Egg Muffins (Easy Breakfast Meal Prep!)

These Egg Muffins make a quick and easy breakfast on-the-go. They remind me of an omelet or frittata, only this method is easier because you don’t have to sauté anything before you get started. Below you’ll find 4 easy filling options (that you don’t have to pre-cook), to keep your week interesting!

These protein-packed bites are perfect if you follow food combining, or a keto or low-carb diet. Each muffin has 7 grams of protein, with zero net carbs. (The fiber from the vegetables cancels out the carbohydrates, according to the nutrition information lower in this post.)

What is an Egg Muffin?

An egg muffin reminds me of mini-frittata, or omelet, that is baked in a muffin pan instead of a skillet for convenience. When they’re done, you can grab 2 to 3 of them as an easy breakfast on the go, and store the rest in the fridge to reheat later.

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How do You Get Baked Eggs out of a Muffin Pan?

I use silicone muffin liners to line my muffin tin, which allows the egg muffins to easily slide out when they are baked. That way nothing sticks to your pan, and you can reuse them again and again! They even make entire silicone muffin pans, if you’d rather go that route.

If you’d prefer to skip the muffin pan liners, you can grease the pan very, very well and hope for the best. I find that eggs tend to stick to pans, no matter how much you grease them, so you might have to run a knife around the edge to help get the baked egg muffins out later. (And then there may still be a little bit of scrubbing later when you have to clean the pan.)

How to Make Breakfast Egg Muffins

I’ve been making egg muffins for years, but I only recently streamlined the process. This method makes life so much easier! To get started, you’ll need to finely chop your fillings so they will cook quickly.

Here are my 4 favorite combinations:

• Broccoli + Cheddar
• Sun Dried Tomatoes + Spinach + Goat Cheese
• Red Pepper + Onion + Feta
• Mushroom + Gorgonzola + Thyme (you must try this!)

What’s cool about this method is that you can make all 4 flavors at once, for variety during your week, or you can just make one or two options. The choice is totally yours!

To make the egg muffins, fill the 12 cups of your muffin tin with your favorite fillings. I like to make sure they are finely chopped, so they will cook quickly and evenly during the baking process.

In a separate bowl, beat together the eggs, salt, and pepper. Pour the egg mixture over the filling, covering all 12 cups. Bake until the centers have risen, about 20 to 25 minutes. Allow the eggs to cool for 5 minutes before serving.

Egg Muffin Tutorial (1-Minute Video):

Egg Muffins (Easy Breakfast Meal Prep!)

4.89 from 9 votes

These Egg Muffins are a quick and easy breakfast on-the-go. They are protein-packed and perfect for those following a low-carb or keto diet.

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Prep Time: 15 minutes mins

Cook Time: 25 minutes mins

Total Time: 40 minutes mins

Servings: 12 muffins

Ingredients

Egg Mixture:

• 12 large eggs
• 1 teaspoon salt
• 1/4 teaspoon black pepper

Broccoli Cheddar:

• 1 1/2 cups broccoli florets , finely chopped
• 1/4 cup shredded cheddar cheese

Sun Dried Tomato + Spinach:

• 1/4 cup sun dried tomatoes , finely chopped
• 1 cup fresh baby spinach , chopped
• 1/4 cup chevre (soft goat cheese)

Bell Pepper + Onion:

• 1 red bell pepper , finely chopped
• 1/4 red onion , finely chopped
• 1/4 cup crumbled feta cheese

Mushroom + Gorgonzola:

• 1 cup mushrooms , finely chopped
• 2 tablespoons fresh thyme leaves , chopped
• 1/4 cup gorgonzola crumbles

US CustomaryMetric

Instructions 

• Preheat the oven to 350ºF and line a 12-cup muffin tin with silicone or paper liners. (Or grease the cups very, very well to prevent sticking.)
• In a large bowl, beat together the eggs, salt, and pepper, then set it aside.
• Fill the 12 muffin cups with your fillings of choice. If you'd like to make all 4 variations in one pan, use only 1/4 of what is called for above for each filling option. I like to fill each muffin cup nearly to the top with veggies, so consider the quantities above a suggestion. You can use as much or as little as you'd like to.
• Pour the egg mixture over the top of the veggie fillings, filling each muffin cup. Place the pan in the oven to bake until the eggs are fully cooked, about 20 to 25 minutes. You'll know they are done when the centers have risen out of the pan. The egg muffins will puff up quite a bit when they are in the oven, but they will shrink down as they cool.
• Allow the muffins to cool for at last 5 mintues before serving them warm. Leftovers can be stored in the fridge in an airtight container for 3 to 5 days. Serve them warm or cold. I like to reheat them in the oven at 350ºF for 8-10 minutes when I want to serve them again.

Video

Nutrition

Calories: 91kcal, Carbohydrates: 1g, Protein: 7g, Fat: 6g, Saturated Fat: 2g, Cholesterol: 189mg, Sodium: 274mg, Potassium: 99mg, Fiber: 1g, Sugar: 1g, Vitamin A: 354IU, Vitamin C: 10mg, Calcium: 47mg, Iron: 1mg

Author: Megan Gilmore

Course: Breakfast

Cuisine: keto, low-carb

Keyword: egg muffins

Egg Muffin Nutrition (per muffin): Calories: 91, Fat: 6g, Carbohydrates: 1g, Fiber: 1g, Protein: 7g

Recipe Notes:

• The 4 filling options above are just suggestions, so feel free to use as much or as little filling ingredients as you’d like to. In general, you’re just looking to fill up each muffin cup with veggies, so you can use anything you have on hand! If you don’t mind taking the time to pre-cook something, caramelized onions are also delicious with the mushroom and Gorgonzola filling, and my dad likes to add crunchy bacon to the pepper and onion combination.
• If you own an Instant Pot, you may want to try making these in there instead. Check out my Instant Pot Egg Bites for a tutorial.
• To keep these dairy-free, simply leave out the cheese. You can use a vegan cheese if you prefer, like one from Kite Hill or Miyoko’s brands, or you can add an extra sprinkling of salt to help compensate for the missing cheese. Freshly chopped or dried herbs are a great option to boost the flavor, too!

If you try these egg muffins, please leave a comment below and let me know how you like them! And if you try a different filling or make a substitution, please let me know how that works for you, too. We can all benefit from hearing about your experience!

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Reader Feedback: What’s your favorite make-ahead breakfast? My granola bars make a fast breakfast on the go, if you don’t have to have to heat anything up!