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!
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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.
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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
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Grace says
Hi Denise! I am very excited to try these because when I make egg muffins they never quite get the texture I want. I think the flour and baking powder could help that problem. Do you think oat flour would be an okay substitute? I have been trying to cook with it more to consume less gluten/get more nutritional value.
Denise says
Hi Grace! I suspect oat flour would work fine, but I have not tried. Can you let me know if you try it? I hope you enjoy them!
Susan says
If you are using frozen vegetables i.e. broccoli or riced cauliflower, do you need to cook first or just defrost and drain liquid before adding to recipe? Thank you
Denise says
Hi Susan! I wouldn't bother if they are quite small like riced cauliflower. If you have larger broccoli, I might thaw and cut into smaller pieces.
Mare says
Love the sight! New to it! Going to try all the egg muffins but do you know anything about nutritional yeast as substitute for cheese?
Denise says
Hi Mare, so sorry for my delayed response. I've never used nutritional yeast so unfortunately I'm not much help. Hope you enjoyed!
Traci says
Just made these today using your base recipe (omitting the extra 1/2 cup of cheese on top) using red pepper, mushrooms, shredded zucchini and diced ham. Was fabulous! Never used flour in my previous recipes so I'm curious to see if it does cut down on the moisture. That never bothered me but still worth a try! Thanks!
Denise says
Love your recipe, Traci! Hope you enjoyed!
Gwen Tatum says
My daughter-in-law has celiac and I thought these would be great to make when they visit, but I'm concerned about what flour to uae instead of all purpose. If you are allergic to grains what is the best flour to use? I'm excited to try these. Thanks.
Amy says
Gwen, I used coconut flour. I have found that when using coconut flour it tends to absorb more liquid than wheat flour, so experiment a bit. A 1/2 cup of coconut flour was too much for this recipe - mine came out more like a frittata. Still edible, but not quite the texture you'd expect.
Amy says
Please note: I don't have Celiac disease so I don't know if coconut flour is an acceptable substitute. I would assume so, but check with your daughter. I happened to have coconut flour on hand from another recipe so that's what I used.
Denise says
Hi Gwen! I have used almond flour in these muffins and couldn't tell a difference. I used the same amount as APF. You can also just leave the flour out 🙂
Kriszta says
Hi Denise,
Just discovered your page and found it really useful. Im tottaly new to meal prepping and a bit lost in the overflow of info but love it all so far ?.
I'd like to try out these muffins but have one concerne. Once they are frozen, how to heat them up? Do i need to take them out a day before to defrost in fridge? I usually would eat them at work, so they would travel about an hour before i can heat them. Would that be okay?
Thanks a lot 🙂
Kriszta
Martini says
Has anyone tried these using egg whites?
Denise says
Hi Martini! Not sure if anyone has tried but I think it would work just fine. I'm not sure how many egg whites you would need, though. Let me know if you try it!
Marlene says
Thank You Denise for making 'breakfast on the go' so delicious & nutritious! I used 1/4 c. each of whole wheat flour & white flour. Added the 1 c. of cooked quinoa. Both my husband & son raved about the muffins. Freezer friendly as well...it does not get better.
Denise says
So happy you enjoyed them Marlene!
Katie says
These were great! I tried the kale, mushroom and goat cheese kind. They were pretty simple to put together and I am excited about having an easy breakfast for the rest of the week. I can't wait to try the other variations. Also, parchment paper liners have changed my life! I'd never heard of them until your recipe and they worked like magic (no sticking whatsoever!) .
Denise says
So happy you liked them! And YES I don't even buy paper liners anymore, parchment liners work on everything, don't they?!
Cris says
These recipes look great, can't wait to try.
A note, one way to avoid the sticking to the pan that i discovered (without the carb crust) is to line the cupcake tin with prosciutto before pouring in my egg mixture. The last batch of ham and cheese I made slipped right out of the pan.
Denise says
I like that idea!
Mary Deane says
I love these egg muffins for a quick grab 'n go breakfast. I usually start with the broccoli cheddar version, and throw in other assorted ingredients that I have on hand like green onions and mushrooms. I use parchment paper cups to bake them, then throw them into a freezer bag once cooled. To reheat, I place the egg muffin on a paper towel to absorb extra liquid and zap in the microwave, which only takes 30 second from a thawed state. Not sure if it's the flour and/or baking powder, but these baked egg cups are much fluffier and lighter than others I've tried. I've happily shared this version several times among friends.
Denise says
Thank you so much for your detailed review, Mary, I really appreciate it, and I"m so glad you enjoy the muffins!
Supriya Kuttty says
Hi Denise, I would Love the look of this bliss, can’t wait to try them at my home. I am in so love with these all. Lovely recipe. Thanks for sharing this recipe with all of us. Looking forward to more recipes like this. Best wishes and Regards.
Denise says
Thanks so much, Supriya! Hope you enjoy them 🙂
Jens P says
Hi! Super excited to try these! Can you use frozen spinach and what is the equivalent? I am sure I could google this but was curious if you have tried it already? Thanks! Plus I love your site!
Denise says
Hi Jens! So glad you like the site 🙂 You can definitely use frozen spinach. I'm not entirely sure what the equivalent would be.
Raquel says
Hello!
What are your thoughts on replacing the all-purpose flour with ground flaxseed? Have you experienced some flour changing? Hehe
Denise says
Hi Raquel! I've never tried ground flax in egg muffins before...I'd love to know how they turn out if you try it though 🙂 GF flour should work if you're looking for a gluten free alternative.
Jessica says
Hi! I tried subbing the flour for ground flaxseed and it did not work! But I subbed the full 1/2 cup that the recipe calls for. I think it would work with a small amount - maybe only a few tablespoons. I’ll let you know if I get a good result!
Denise says
Hi Jessica, Thanks for reporting back...ground flaxseed is very different from flour so I'm not surprised. It does work with almond flour if you're looking for a low carb option?
Sally says
What type of shredded cheese are you using please??
Denise says
Hi Sally, you can use any cheese, really! I tested these with mozzarella 🙂
Maria Joseph says
I love muffins.Recipes you posted is easily understandable and i want to try this muffins.But i don't eat eggs so what cn i add as an alternative to egg?Please Suggest..
Denise says
Hi Maria, unfortunately in these egg muffins, there really isn't a substitute for eggs. You might want to search for some 'vegan muffins' on Google to get egg-free muffins 😀
Dee says
Hi Denise,
Love the look of these, can't wait to try them! One question- what size eggs did you use? Large, x-large? Or grams?
Many thanks 🙂
Denise says
Hi Dee! I used large eggs. I think they're around 52 grams each. Hope this helps!
Dee says
Many thanks Denise! ?
Mary says
Your combined recipe posts are really helpful and inspiring! Big thanks for the good work!
Denise says
So glad you enjoy them Mary!
Erma says
Reheat in the microwave?
Denise says
Yes! I do 20-30 second increments 😀
Charlie Hogue says
This is great! I'll be making several of these and I also pinned it for many others to see. Thanks!
Denise says
I hope you like it, Charlie! Thanks for sharing 🙂