7 Healthy Breakfast Egg Muffins (Freezer)

Healthy breakfast egg muffins make a delicious savory low carb breakfast or snack on the go! 7 different vegetable-filled flavors to prep ahead and stock your freezer.

NEW: get a free printable with all seven egg muffin recipes here!

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

Way back in February I actually started testing these egg muffin 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 egg muffin snack, with no juicy/squishy issues upon re-heating.

Can you make these breakfast egg muffins 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.

Tips & tools for these breakfast 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

How to prepare these egg muffins ahead:

• store in the fridge for up to 5 days
• freeze for up to 3 months: 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 egg muffin 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

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.

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.

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.

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!

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!

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.

Watch the video below to see exactly how I prepped my Healthy Breakfast Egg Muffins. It’s so easy! You can find more of my recipe videos on my YouTube channel, or on Facebook.

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4.72 from 7 votes

7 Healthy Breakfast Egg Muffins

Course: Breakfast

Calories: 152kcal

Servings: 12

Healthy breakfast egg muffins make a delicious savory low carb breakfast or snack on the go! 7 different vegetable-filled flavors to prep ahead and stock your freezer.

Prep Time20 mins

Cook Time20 mins

Total Time40 mins

Ingredients

base recipe

• 8 eggs
• 1/2 teaspoon salt
• 1/2 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
• 1/2 cup all purpose flour
• 1/2 teaspoon baking powder

Sun Dried Tomato, Spinach & Mushroom Egg Muffins

• 1/2 cup sun dried tomatoes drained from oil and chopped into small pieces
• 1 1/2 cups chopped spinach
• 1 1/2 cups chopped mushrooms
• 8 eggs
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1 cup shredded cheese
• 1/2 cup all purpose flour
• 1/2 teaspoon baking powder

Kale, Mushroom & Goat Cheese Egg Muffins

• 2 cups chopped kale
• 2 cups chopped mushrooms
• 1/2 cup crumbled goat cheese
• 8 eggs
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 cup all purpose flour
• 1/2 teaspoon baking powder
• 1/2 cup shredded cheese for tops

Roasted Red Pepper & Corn Egg Muffins

• 2/3 cup corn kernels
• 2/3 cup roasted red peppers chopped
• 1 1/2 cups spinach chopped
• 1/2 teaspoon cumin
• 1/2 teaspoon chili powder
• 8 eggs
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1 cup shredded cheese 1/2 cup reserved for sprinkling muffin tops
• 1/2 cup all purpose flour
• 1/2 teaspoon baking powder

Broccoli Cheddar Egg Muffins

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

Cauliflower Herb Egg Muffins

• 2 cups riced cauliflower
• 1/2 teaspoon basil
• 1/2 teaspoon oregano
• 1/4 teaspoon dried dill
• 8 eggs
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1 cup shredded cheese 1/2 cup reserved for sprinkling muffin tops
• 1/2 cup all purpose flour
• 1/2 teaspoon baking powder

Zucchini, Feta & Dill Egg Muffins

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

Spinach, Feta & Red Pepper

• 2 cups chopped spinach
• 1 bell pepper finely chopped
• 1/2 cup feta cheese crumbled
• 8 eggs
• 1/2 teaspoon pepper
• 1/2 cup all purpose flour
• 1/2 teaspoon baking powder
• 1/2 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, 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.

Notes

The flour and baking powder may be omitted, however the muffins will be more moist when re-heating.

Nutrition

Serving: 1egg muffin (base recipe) | Calories: 152kcal | Carbohydrates: 8g | Protein: 9g | Fat: 9g | Saturated Fat: 4g | Cholesterol: 8mg | Sodium: 265mg | Fiber: 1g | Sugar: 1g

Looking for more healthy meal prep breakfast ideas?

• try these 7 Healthy Steel Cut Oats Recipes
• or this No Flipping Meal Prep Protein Pancake
• or these Healthy Freezer Breakfast Sandwiches