7 Healthy Breakfast Egg Muffins (Freezer)

Enjoy these healthy breakfast egg muffins for breakfast on the go, or even for a healthy snack!  With 7 different flavors, you will never get bored.  Stock your freezer so you always have healthy options!

I’m so happy to be finally sharing this post with you!

Way back in February I actually started testing the recipes, but want to know a little secret?  Eggs + morning sickness = no no no NO.  So this post was on hold for several months until eggs were tolerable again.

Want to know another secret?  I have had a really hard time with egg muffins as a meal prep breakfast/snack for a long time, too. I love them fresh from the oven, but re-heated, I found them squishy and….juicy.  I wanted to love them so badly, but it was just a no for me.

But I decided to give them another try, this time adding a little bit of all purpose flour, and some baking powder so they weren’t dense.  And I finally found the perfect ratio to give me my perfect, fluffy, protein and veggie-packed snack, with no juicy/squishy issues upon re-heating.

Can you make these without the all-purpose flour?  Absolutely.  If you aren’t turned off by a bit of liquid when you reheat, then by all means, you can absolutely leave out the flour and baking powder.  They are lower carb and lower calorie without the flour.

A few important tips for making these egg muffins:

• make sure you use silicone
  or parchment liners
  , as egg muffins are notorious for sticking to paper liners.  You may also have luck with spraying your pan, but sadly, I have not.
• I find it easiest to mix my egg muffin batter up in a large glass measuring cup
  …that way you can scoop/pour using the spout and minimize drips
• these are suuuuper freezer friendly! I would store in a glass storage container like this one
  for short term (1-2 week) storage and in a large plastic bag like these ones
  for longer term (up to 3 month) storage.

Base Recipe for Egg Muffins:

This base recipe is very flexible:

• omit the flour & baking powder for a lower carb egg muffin
• swap the all purpose flour for gluten free
• add a cup of cooked quinoa for a boost of protein or try this recipe
• these Cottage Cheese Egg Muffins from Closet Cooking are to die for, and another way to add protein to the muffins

Healthy Breakfast Egg Muffins Base Recipe   Print Prep time 15 mins Cook time 20 mins Total time 35 mins   Author: Denise Serves: 10 Ingredients

• 8 eggs
• ½ teaspoon salt
• ½ teaspoon pepper
• 2 cups mixed vegetables, cut into small cubes (ie: zucchini, onion, bell
• peppers, torn spinach, mushrooms, broccoli florets)
• 1 cups shredded cheese (1/2 cup reserved for sprinkling muffin tops)
• ½ cup all purpose flour
• ½ teaspoon baking powder

Instructions

1. Heat oven to 350°F.
2. Line a standard sized muffin pan with parchment or silicone liners and set aside.
3. In a large bowl, mix together the eggs, salt, pepper, veggies and cheese, until well combined.
4. Stir in the flour and baking powder until completely incorporated.
5. Spoon the mixture into the muffin pan, filling nearly full. Sprinkle tops with reserved cheese.
6. Bake in the pre-heated oven for 20-25 minutes, until muffins are baked through and no longer jiggle.

Notes Nutritional Information: 1 egg muffin
Calories 152 // Fat 9 g // Saturated Fat 4 g // Cholesterol 162 mg // Sodium 265 mg // Carbohydrate 8 g // Fiber 1 g // Sugars 1 g // Protein 9 g
The flour and baking powder may be omitted, however the muffins will be more moist when re-heating. 3.5.3226

1. Sun Dried Tomato, Spinach & Mushroom Egg Muffins

Inspired by these Quinoa Egg Breakfast Muffins from 2015, the combination of spinach, mushrooms and sun dried tomatoes is absolutely delicious!  The feta cheese is not necessary but adds delicious flavor to these egg muffins.

Sun Dried Tomato, Spinach & Mushroom   Print Prep time 20 mins Cook time 20 mins Total time 40 mins   Author: Denise Serves: 12 Ingredients

• ½ cup sun dried tomatoes, drained from oil and chopped into small pieces
• 1½ cups chopped spinach
• 1½ cups chopped mushrooms
• 8 eggs
• ½ teaspoon salt
• ½ teaspoon pepper
• 1 cup shredded cheese
• ½ cup all purpose flour
• ½ teaspoon baking powder

optional

• ½ cup feta cheese

Instructions

1. Heat oven to 350°F.
2. Line a standard sized muffin pan with parchment or silicone liners and set aside.
3. In a large bowl, mix together the sun dried tomatoes, spinach, mushrooms, eggs, salt, pepper, and cheese, until well combined.
4. Stir in the flour and baking powder until completely incorporated.
5. Spoon the mixture into the muffin pan, filling nearly full. Sprinkle tops with reserved cheese.
6. Bake in the pre-heated oven for 20-25 minutes, until muffins are baked through and no longer jiggle.

Notes Nutritional Information: 1 egg muffin, no feta cheese
Calories 120 // Total Fat 7 g // Saturated Fat 3 g // Cholesterol 135 mg // Sodium 225 mg // Carbohydrate 6 g // Fiber 1 g // Sugars 1 g // Protein 8 g
If you add the feta cheese, omit the salt 3.5.3226

2. Kale, Mushroom & Goat Cheese Egg Muffins

These Kale, Mushroom and Feta Breakfast Burritos are one of my all-time favorite breakfast recipes, and I knew I wanted to recreate them in egg muffin form.  I thought goat cheese would be interesting to try in egg muffins, and it was!  The goat cheese flavor is present but subtle, but if you’d prefer, you can definitely swap for feta cheese.  Just remember to omit the salt if you add feta.

Mushroom Kale Goat Cheese Egg Muffins   Print Prep time 20 mins Cook time 20 mins Total time 40 mins   Author: Denise Serves: 12 Ingredients

• 2 cups chopped kale
• 2 cups chopped mushrooms
• ½ cup crumbled goat cheese
• 8 eggs
• ½ teaspoon salt
• ½ teaspoon pepper
• ½ cup all purpose flour
• ½ teaspoon baking powder
• ½ cup shredded cheese for tops

Instructions

1. Heat oven to 350°F.
2. Line a standard sized muffin pan with parchment or silicone liners and set aside.
3. In a large bowl, mix together the kale, mushrooms, goat cheese, eggs, salt, and pepper, until well combined.
4. Stir in the flour and baking powder until completely incorporated.
5. Spoon the mixture into the muffin pan, filling nearly full. Sprinkle tops with reserved cheese.
6. Bake in the pre-heated oven for 20-25 minutes, until muffins are baked through and no longer jiggle.

Notes Nutritional Information: 1 egg muffin
Calories 92 // Total Fat 5 g // Saturated Fat 2 g // Cholesterol 125 mg // Sodium 184 mg // Carbohydrate 5 g // Fiber 0 g // Sugars 0 g // Protein 6 g
The goat cheese may be swapped for feta, but if you do so, omit the salt. 3.5.3226

3. Roasted Red Pepper & Corn Egg Muffins

If you are craving Southwestern flavors for breakfast, these are perfect for you!  The chili powder and cumin give a nice touch of flavor, while the corn and roasted red peppers are ever so slightly sweet.  Plus plenty of spinach to sneak in your breakfast.

Corn & Roasted Red Pepper   Print Prep time 20 mins Cook time 20 mins Total time 40 mins   Author: Denise Serves: 12 Ingredients

• ⅔ cup corn kernels
• ⅔ cup roasted red peppers, chopped
• 1½ cups spinach, chopped
• ½ teaspoon cumin
• ½ teaspoon chili powder
• 8 eggs
• ½ teaspoon salt
• ½ teaspoon pepper
• 1 cup shredded cheese (1/2 cup reserved for sprinkling muffin tops)
• ½ cup all purpose flour
• ½ teaspoon baking powder

Instructions

1. Heat oven to 350°F.
2. Line a standard sized muffin pan with parchment or silicone liners and set aside.
3. In a large bowl, mix together the corn, roasted peppers, spinach, cumin, chili powder, eggs, salt, pepper and cheese, until well combined.
4. Stir in the flour and baking powder until completely incorporated.
5. Spoon the mixture into the muffin pan, filling nearly full. Sprinkle tops with reserved cheese.
6. Bake in the pre-heated oven for 20-25 minutes, until muffins are baked through and no longer jiggle.

Notes Nutritional Information: 1 egg muffin
Calories 122 // Fat 7 g // Saturated Fat 3 g // Cholesterol 135 mg // Sodium 251 mg // Carbohydrate 6 g // Fiber 1 g // Sugars 1 g // Protein 8 g 3.5.3226

4. Broccoli Cheddar Egg Muffins

Inspired by these Broccoli Cheddar Breakfast Quesadillas, these broccoli cheddar egg muffins are a great way to sneak some extra broccoli into your diet.  Chop it finely so that it cooks through in the oven!

Broccoli Cheddar Egg Muffins   Print Prep time 20 mins Cook time 20 mins Total time 40 mins   Author: Denise Serves: 10 Ingredients

• 2 cups broccoli florets, chopped small
• 8 eggs
• ½ teaspoon salt
• ½ teaspoon pepper
• 1 cup shredded cheese (1/2 cup reserved for sprinkling muffin tops)
• ½ cup all purpose flour
• ½ teaspoon baking powder

Instructions

1. Heat oven to 350°F.
2. Line a standard sized muffin pan with parchment or silicone liners and set aside.
3. In a large bowl, mix together the broccoli, eggs, salt, pepper and cheese, until well combined.
4. Stir in the flour and baking powder until completely incorporated.
5. Spoon the mixture into the muffin pan, filling nearly full. Sprinkle tops with reserved cheese.
6. Bake in the pre-heated oven for 20-25 minutes, until muffins are baked through and no longer jiggle.

Notes Nutritional Information: 1 egg muffin
Calories 140 // Fat 8 g // Saturated Fat 4 g // Cholesterol 162 mg // Sodium 266 mg // Carbohydrate 6 g // Fiber 1 g // Sugars 1 g // Protein 9 g 3.5.3226

5. Cauliflower Herb Egg Muffins

I’m really starting to come around to cauliflower rice…the perfect way to healthify any meal, including your egg muffins!  I just grated my cauliflower on a cheese grater, however you can often find it pre-riced, saving you some prep time.  The cauliflower and basil, oregano and dill go perfectly together in these muffins!

Herby Cauliflower Egg Muffins   Print Prep time 20 mins Cook time 20 mins Total time 40 mins   Author: Denise Serves: 10 Ingredients

• 2 cups riced cauliflower
• ½ teaspoon basil
• ½ teaspoon oregano
• ¼ teaspoon dried dill
• 8 eggs
• ½ teaspoon salt
• ½ teaspoon pepper
• 1 cup shredded cheese (1/2 cup reserved for sprinkling muffin tops)
• ½ cup all purpose flour
• ½ teaspoon baking powder

Instructions

1. Heat oven to 350°F.
2. Line a standard sized muffin pan with parchment or silicone liners and set aside.
3. In a large bowl, mix together the cauliflower, basil, oregano, dill, eggs, salt, pepper and cheese, until well combined.
4. Stir in the flour and baking powder until completely incorporated.
5. Spoon the mixture into the muffin pan, filling nearly full. Sprinkle tops with reserved cheese.
6. Bake in the pre-heated oven for 20-25 minutes, until muffins are baked through and no longer jiggle.

Notes Nutritional Information: 1 egg muffin
Calories 139 // Fat 9 g // Saturated Fat 4 g // Cholesterol 162 mg // Sodium 263 mg // Carbohydrate 6 g // Fiber 1 g // Sugars 1 g // Protein 9 g 3.5.3226

6. Zucchini, Feta & Dill Egg Muffins

 

These are surprisingly good!  Don’t get me wrong, but zucchini rarely gets me excited.  Paired with feta and dill, you can’t go wrong! Zucchini Feta Dill   Print Prep time 20 mins Cook time 20 mins Total time 40 mins   Author: Denise Serves: 12 Ingredients

• 2 cups shredded zucchini, excess liquid squeezed out
• ½ cup feta cheese
• 1 teaspoon dried dill
• 8 eggs
• ½ teaspoon pepper
• ½ cup all purpose flour
• ½ teaspoon baking powder
• ½ cup shredded cheese for tops

Instructions

1. Heat oven to 350°F.
2. Line a standard sized muffin pan with parchment or silicone liners and set aside.
3. In a large bowl, mix together the zucchini, feta, dill, eggs and pepper, until well combined.
4. Stir in the flour and baking powder until completely incorporated.
5. Spoon the mixture into the muffin pan, filling nearly full. Sprinkle tops with shredded cheese.
6. Bake in the pre-heated oven for 20-25 minutes, until muffins are baked through and no longer jiggle.

Notes Nutritional Information: 1 egg muffin
Calories 105 // Fat 6 g // Saturated Fat 3 g // Cholesterol 130 mg // Sodium 142 mg // Carbohydrate 5 g // Fiber 0 g // Sugars 1 g // Protein 7 g 3.5.3226

 7. Spinach, Feta & Red Pepper

Back in the day, I used to work at a pretty awesome bakery/coffee shop, and they also happened to make the most amazing spinach, feta & red pepper quiche.  This is 100% inspired by that quiche…and if you like these flavors, you should also check out these Spinach, Feta & Egg Breakfast Quesadillas!  So so good.

Spinach Feta Red Pepper Egg Muffins   Print Prep time 20 mins Cook time 20 mins Total time 40 mins   Author: Denise Serves: 12 Ingredients

• 2 cups chopped spinach
• 1 bell pepper, finely chopped
• ½ cup feta cheese crumbled
• 8 eggs
• ½ teaspoon pepper
• ½ cup all purpose flour
• ½ teaspoon baking powder
• ½ cup shredded cheese, for tops

Instructions

1. Heat oven to 350°F.
2. Line a standard sized muffin pan with parchment or silicone liners and set aside.
3. In a large bowl, mix together the spinach, bell pepper, feta, eggs, and pepper, until well combined.
4. Stir in the flour and baking powder until completely incorporated.
5. Spoon the mixture into the muffin pan, filling nearly full. Sprinkle tops with reserved cheese.
6. Bake in the pre-heated oven for 20-25 minutes, until muffins are baked through and no longer jiggle.

Notes Nutritional Information: 1 egg muffin
Calories 108 // Fat 6 g // Saturated Fat 3 g // Cholesterol 135 mg // Sodium 147 mg // Carbohydrate 5 g // Fiber 1 g // Sugars 0 g // Protein 7 g 3.5.3226