Light, fluffy, and never soggy, these egg muffins are perfect for breakfast or a snack on the go! Freezer and fridge-friendly, this recipe is perfect for reheating- it is never wet or squishy. 7 tried and true flavor variations are included.
Eggs are such a great option for meal prep- they are high in protein, easy to reheat, and have endless flavor variations! From sheet pan eggs to baked egg cups, we have a ton of options on Sweet Peas & Saffron, but these egg muffins are the ones we come back to time and time again.
With seven different flavor variations, these muffins keep the variety going in your meal prep. But the best part? How easy to reheat they are- never 'juicy' or wet, they are perfect, even on day 4.
Reasons you'll ♡ this recipe
- there are seven different veggie-loaded egg muffin flavors
- they keep well in the fridge or freezer
- unlike most egg muffins, they are light, fluffy, and not soggy when reheated
Recipe video
Watch this 1-minute video to see how easy it is to prep four of the flavors in this post! You can find more recipe videos on my YouTube channel.
Ingredient notes
- eggs- these recipes were tested with large eggs; if you use other sizes, it could throw the recipe off.
- cheese- adds flavor and more protein to the muffins. Use shredded mozzarella or cheddar, or get creative with your favorite cheese.
- flour- you may use regular or almond flour. This is the key ingredient that helps to prevent the muffins from being wet and spongy when reheating. If you are OK with wet muffins, then feel free to skip!
- baking powder- this leavening agent acts with the flour to produce fluffy egg muffins- not dense ones. If you skip the flour, skip the baking powder as well
FAQ
Typically, egg muffins puff up in the oven, but deflate as they cool. This is because eggs on their own are not able to maintain the structure of the muffin. By adding a small amount of flour to these egg muffins, we help the muffins maintain their structure.
Typical egg muffins are simply mini 'frittatas', and become spongey when reheated. This is due to the combination of a wetness from the eggs and added vegetables and the bubbly texture of the frittata. By adding a small amount of flour to these egg muffins, the texture improves considerably, resulting in a fluffier, less wet and less spongey texture.
A variety of flours work well including all purpose, white whole wheat flour, almond flour and gluten-free.
The base recipe (no vegetables added) has 152 calories per egg muffin.
I recommend using parchment or silicone muffin liners, or spraying the muffin tin well. Egg muffins can stick to paper liners, so avoid those.
Find my favorite muffin liners in my shop!
Step by step directions
Scroll to the recipe card for ingredient quantities.
- Wet ingredients- in a large bowl or glass measuring cup, stir together the eggs, cheese, salt and pepper and vegetable add-ins.
- Dry ingredients- add the flour and baking powder. Mix until completely combined and no lumps remain.
- Add to muffin pan- evenly distribute the egg mixture into a muffin pan. Sprinkle tops with reserved cheese.
- Bake- for 20-25 minutes, until muffins are baked through and no longer jiggle. Cool 10 minutes in the pan, then transfer to a wire rack to cool completely.
Storage and reheating
These egg muffins are perfect for meal prep, and they may be stored in either the fridge or freezer. Cool completely on a wire rack before storing:
- fridge- in an air tight meal prep container for up to 4 days.
- freezer- in a freezer bag or reusable silicone bag- suck the air out with a straw before freezing. Alternatively, you can loosely wrap in parchment paper and store in a meal prep container. Freeze for up to 3 months.
- thaw- in the fridge overnight
- reheat- in the microwave until steaming hot.
Check out my favorite meal prep containers.
7 Flavor Variations
Take the base recipe and get creative! Here are seven tried and true flavor variations:
- Sun Dried Tomato, Spinach & Mushroom Egg Muffins- ½ cup sun dried tomatoes drained & chopped, 1 ½ cups chopped spinach, 1 ½ cups chopped mushrooms
- Kale, Mushroom & Goat Cheese Egg Muffins- 2 cups chopped kale, 2 cups chopped mushrooms, ½ cup crumbled goat cheese
- Roasted Red Pepper & Corn Egg Muffins- ⅔ cup corn kernels, ⅔ cup roasted red peppers chopped, 1 ½ cups spinach chopped, ½ teaspoon cumin, ½ teaspoon chili powder
- Broccoli Cheddar Egg Muffins- 2 cups broccoli florets chopped small
- Cauliflower Herb Egg Muffins- 2 cups riced cauliflower, ½ teaspoon basil, ½ teaspoon oregano, ¼ teaspoon dried dill
- Zucchini, Feta & Dill Egg Muffins- 2 cups shredded zucchini -excess liquid squeezed out, ½ cup feta cheese, 1 teaspoon dried dill, omit salt from base recipe
- Spinach, Feta & Red Pepper- 2 cups chopped spinach, 1 bell pepper finely chopped, ½ cup feta cheese crumbled, omit salt from base recipe
More meal prep breakfast ideas
- Healthy Freezer Breakfast Sandwiches
- 7 Healthy Breakfast Egg Muffins
- 7 Easy Baked Oatmeal Muffins
- 36 Healthy Meal Prep Breakfast Ideas
- Perfect Fluffy Protein Pancakes
Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!
7 Healthy Breakfast Egg Muffins
Ingredients
base recipe
- 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 ½ cup reserved for sprinkling muffin tops
- ½ cup all purpose flour see note 1
- ½ teaspoon baking powder see note 2
Sun Dried Tomato, Spinach & Mushroom Egg Muffins
- ½ cup sun dried tomatoes drained from oil and chopped into small pieces
- 1 ½ cups chopped spinach
- 1 ½ cups chopped mushrooms
- 8 eggs
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 cup shredded cheese
- ½ cup all purpose flour
- ½ teaspoon baking powder
Kale, Mushroom & Goat Cheese Egg Muffins
- 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
Roasted Red Pepper & Corn Egg Muffins
- ⅔ cup corn kernels
- ⅔ cup roasted red peppers chopped
- 1 ½ cups spinach chopped
- ½ teaspoon cumin
- ½ teaspoon chili powder
- 8 eggs
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 cup shredded cheese ½ cup reserved for sprinkling muffin tops
- ½ cup all purpose flour
- ½ teaspoon baking powder
Broccoli Cheddar Egg Muffins
- 2 cups broccoli florets chopped small
- 8 eggs
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 cup shredded cheese ½ cup reserved for sprinkling muffin tops
- ½ cup all purpose flour
- ½ teaspoon baking powder
Cauliflower Herb Egg Muffins
- 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 ½ cup reserved for sprinkling muffin tops
- ½ cup all purpose flour
- ½ teaspoon baking powder
Zucchini, Feta & Dill Egg Muffins
- 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
Spinach, Feta & Red Pepper
- 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
- Heat oven to 350°F.
- Line a standard sized muffin pan with parchment or silicone liners and set aside.
- In a large bowl, mix together the vegetables, feta (when used), eggs, salt and pepper, until well combined.
- Stir in the flour and baking powder until completely incorporated.
- Spoon the mixture into the muffin pan, filling nearly full. Sprinkle tops with reserved cheese.
- Bake in the pre-heated oven for 20-25 minutes, until muffins are baked through and no longer jiggle.
Tips:
- fridge- in an air tight meal prep container for up to 4 days.
- freezer- in a freezer bag or reusable silicone bag- suck the air out with a straw before freezing. Alternatively, you can loosely wrap in parchment paper and store in a meal prep container. Freeze for up to 3 months.
Video
Nutrition Information
© Sweet Peas & Saffron - Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
Jaime Barbee says
Just made these and they taste amazing!! I swapped out the flour for almond flour and the texture was so great! Thank you so much for sharing this recipe 🙂
Jean says
Hello Could you bake these in a pre-made, formed, frozen savory pastry shells for muffins? Come in a pkg. Thanks
Annie says
Hi Jean, I have not tried that but I do think it would work. I hope you enjoy!
Tish Petot says
Delicious, the flour and baking powder made a difference
Bob says
I have modified slightly, but same general idea. The baking soda and flour is by far the most important part that this recipe changed for me.
12 eggs
6oz mozzarella/cheddar
12 oz broccoli
1 onion
1/2 cup flour
1/2 tsp baking soda
1 tsp salt
Lots of ground pepper
This perfectly fills 12 cups in my Faberware muffin tin to the top. They last for 5-6 days without any noticable decline and are perfect to make ahead and bring to work. 1-1:15 in the microwave and you're done. When I get bored I'll switch the vegetables.