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 โก 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 linersย 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- ยฝ cup sun dried tomatoes drained & chopped, 1 ยฝ cups chopped spinach, 1 ยฝ cups chopped mushrooms
- Kale, Mushroom & Goat Cheese Egg Muffins- 2 cups chopped kale, 2 cups chopped mushrooms, ยฝ cup crumbled goat cheese
- Roasted Red Pepper & Corn Egg Muffins- โ cup corn kernels, โ cup roasted red peppers chopped, 1 ยฝ cups spinach chopped, ยฝ teaspoon cumin, ยฝ teaspoon chili powder
- Broccoli Cheddar Egg Muffins- 2 cups broccoli florets chopped small
- Cauliflower Herb Egg Muffins- 2 cups riced cauliflower, ยฝ teaspoon basil, ยฝ teaspoon oregano, ยผ teaspoon dried dill
- Zucchini, Feta & Dill Egg Muffins- 2 cups shredded zucchini -excess liquid squeezed out, ยฝ 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, ยฝ 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
- ยฝ teaspoon salt
- ยฝ teaspoon pepper
- 2 cups mixed vegetables cut into small cubes (ie: zucchini, onion, bell
- peppers torn spinach, mushrooms, broccoli florets)
- 1 cups shredded cheese ยฝ cup reserved for sprinkling muffin tops
- ยฝ cup all purpose flour see note 1
- ยฝ teaspoon baking powder see note 2
Sun Dried Tomato, Spinach & Mushroom Egg Muffins
- ยฝ cup sun dried tomatoes drained from oil and chopped into small pieces
- 1 ยฝ cups chopped spinach
- 1 ยฝ cups chopped mushrooms
- 8 eggs
- ยฝ teaspoon salt
- ยฝ teaspoon pepper
- 1 cup shredded cheese
- ยฝ cup all purpose flour
- ยฝ teaspoon baking powder
Kale, Mushroom & Goat Cheese Egg Muffins
- 2 cups chopped kale
- 2 cups chopped mushrooms
- ยฝ cup crumbled goat cheese
- 8 eggs
- ยฝ teaspoon salt
- ยฝ teaspoon pepper
- ยฝ cup all purpose flour
- ยฝ teaspoon baking powder
- ยฝ cup shredded cheese for tops
Roasted Red Pepper & Corn Egg Muffins
- โ cup corn kernels
- โ cup roasted red peppers chopped
- 1 ยฝ cups spinach chopped
- ยฝ teaspoon cumin
- ยฝ teaspoon chili powder
- 8 eggs
- ยฝ teaspoon salt
- ยฝ teaspoon pepper
- 1 cup shredded cheese ยฝ cup reserved for sprinkling muffin tops
- ยฝ cup all purpose flour
- ยฝ teaspoon baking powder
Broccoli Cheddar Egg Muffins
- 2 cups broccoli florets chopped small
- 8 eggs
- ยฝ teaspoon salt
- ยฝ teaspoon pepper
- 1 cup shredded cheese ยฝ cup reserved for sprinkling muffin tops
- ยฝ cup all purpose flour
- ยฝ teaspoon baking powder
Cauliflower Herb Egg Muffins
- 2 cups riced cauliflower
- ยฝ teaspoon basil
- ยฝ teaspoon oregano
- ยผ teaspoon dried dill
- 8 eggs
- ยฝ teaspoon salt
- ยฝ teaspoon pepper
- 1 cup shredded cheese ยฝ cup reserved for sprinkling muffin tops
- ยฝ cup all purpose flour
- ยฝ teaspoon baking powder
Zucchini, Feta & Dill Egg Muffins
- 2 cups shredded zucchini excess liquid squeezed out
- ยฝ cup feta cheese
- 1 teaspoon dried dill
- 8 eggs
- ยฝ teaspoon pepper
- ยฝ cup all purpose flour
- ยฝ teaspoon baking powder
- ยฝ cup shredded cheese for tops
Spinach, Feta & Red Pepper
- 2 cups chopped spinach
- 1 bell pepper finely chopped
- ยฝ cup feta cheese crumbled
- 8 eggs
- ยฝ teaspoon pepper
- ยฝ cup all purpose flour
- ยฝ teaspoon baking powder
- ยฝ cup shredded cheese for tops
Instructions
- Heat oven to 350ยฐF.
- 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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Sara says
I did not like egg muffins because of the texture upon reheating. These are a game changer! They weren't soggy or rubbery! The dill, zucchini and feta are delicious!! I didn't use liners, but sprayed my muffin tin with nonstick spray and I had no issues with sticking.
Denise Bustard says
Hi Sara! I'm so happy to read this, because I completely agree about the reheating texture. Thanks so much for coming back to leave a review ๐
Kellie says
How long would you cook if you were using a mini muffin tin? I only have the mini version tin.
Denise Bustard says
Hi Kellie, I'm unsure. Would you leave us a comment if you give it a try?
Sally says
I know my family would love these but we donโt have a microwave. How would you recommend reheating these?
Jasmine @ Sweet Peas & Saffron says
Hi Sally, you could reheat in the oven at 350ยบF for 5-6 minutes, monitoring closely to ensure that they don't burn or overheat. I hope this helps!
Rosie H says
Loved the addition of flour. The egg muffins were moist rather than slimy and lasted perfectly as meal prepped breakfast bites all week. This will be a regularly used recipe in my home.
Changes:
halved the amount of flour to 1/4 cup
Used a silicon muffin tray instead of using liners in addition to using butter to help with any sticking
I used the base recipe but only used what I had on hand at home. Baby kale, cheese and bacon bits.
Jasmine @ Sweet Peas & Saffron says
Hi Rosie, really glad to hear that they turned out well for you! Thanks for sharing your modifications + add-ins, and for taking the time to come back to leave a rating and review! ๐
Anna says
These were extremely dry and stuck to the muffin liners. Would not make again
Jasmine @ Sweet Peas & Saffron says
Hi Anna, thanks for your feedback!
Jane says
Can I substitute shredded cheese with something else?
Jasmine @ Sweet Peas & Saffron says
Hi Jane, you could likely eliminate it entirely (we have not tested, but it should work out just fine), or add in dairy-free shredded cheese. Another alternative if you want some cheesy flavor is to add nutritional yeast - which is vegan. I'd suggest adding 1/4 cup nutritional yeast to start, as it does have a potent but delicious flavor. Hope this helps!
Ollie says
I have a question regarding one ingredient. In the picture it says you are using baking powder but in steps you mention baking soda. These are two different things so which one should I use for the recipe? I donโt want to ruin lots of eggs by putting a wrong ingredient in.
Jasmine @ Sweet Peas & Saffron says
Hi Ollie, thanks for catching that! It's baking powder - we have updated the blog post and directions. Cheers, and we hope you enjoy! Let us know how they turn out when you make them!
Karen says
Perfect and delicious! These are amazing and I am looking forward to making all of the variations.
Jasmine @ Sweet Peas & Saffron says
Hi Karen, we are so glad that you enjoyed this recipe and found a new favorite to add to your meal prep rotation! Thank you so much for taking the time to come back and leave a rating and review.
RB says
The almond flour & baking soda hack is a game changer. Iโm a flight attendant & I pack a cooler bag for my multi-day work trips, and egg cups are always leaky and squishy in my iced cooler bag, which makes them messy to reheat (we donโt have microwaves & use a hot plate instead), but I can already tell these are going to be travel-friendly. Canโt wait to try more ingredient combos!
Jasmine @ Sweet Peas & Saffron says
Hi RB, we're so glad that this recipe is going to help you with your breakfast meal prep! Thank you for coming back to leave a rating and review.
nancy says
yummy dishes..
Valerie says
These are delicious! Thank you for giving me another lunch option in my low carb meal plan.
Denise Bustard says
Hi Valerie! I'm so happy to hear you enjoyed! Thanks so much for coming back to leave a review ๐
Shelley Lima says
It would be really nice if there were recipes with measurements. For the egg base, I canโt tell how much of any ingredient to add. Am I missing it somewhere in this page?
Denise says
Hi Shelley, it seems that you have not found the recipe card. It's at the very bottom of the post. You can skip straight to it using the 'jump to recipe card' button at the top of the post.
Sara says
I made the sundried tomato, spinach and mushroom muffins and they were so tasty! Would definitely recommend. The only thing I struggled with was the measurements, I'm based in the UK and we don't use cups here so I found it time consuming trying to convert.
Denise Bustard says
Hi Sara! I'm so happy to hear you enjoyed the sundried tomato muffins. Which measurements were difficult for you translate, was it the flour? Thanks so much for taking the time to come back and leave a review, I really appreciate it!
Bianca says
Hi Denise! I plan to whip up a few batches of these to freeze while I do my next meal prep. Do you have any tips on reheating from frozen to yield the best results? Thanks in advance!
Denise says
Hi Bianca! I don't typically heat these from frozen, I like to thaw completely and then rewarm in the microwave on a paper towel. Hope you enjoy!
Natalie says
Hi! If I decide to freeze these, what's the best way to go about reheating them for breakfast? Should I take them from the freezer and place in the fridge the night before so that they thaw out some and then reheat in the microwave?
Jasmine @ Sweet Peas & Saffron says
Hi Natalie, that's right - thaw in the fridge overnight, then reheat in the microwave until steaming hot. We hope you enjoy!
Brittany says
Thanks for sharing these egg muffin variations! I tried the cauliflower herb recipe and they looked beautiful coming out of the oven. I let them cool for a few minutes and noticed that the tops had sunken down. Upon cutting into one, the middle section was fairly hollow. It still tasted great, but can you tell me where I went wrong? I did omit the baking powder and flour. I hope to try again and get it right. Thanks!
Denise says
Hi Brittany! That's really strange! Do you mean it had a big bubble? They shouldn't rise a ton in the middle. I can't say for sure what may have happened ๐
Nehal Preet says
Hi Denise Regards, I would love to try this, canโt wait to try them at my house party. What a lovely and easy recipes you have shared with all of us. Thanks for sharing. Looking forward to more recipes. Love xoxo
Denise says
Hope you enjoy them!
Janine says
Love this Recipe! Thank you!
It's so quick and easy to make. Reheat 20 seconds in the microwave, and boom!
It still tastes delicious even after reheating
Denise says
Yay! So glad you enjoyed. I really love this recipe for reheating! No more rubber ๐
Hannah says
Can you substitute the feta cheese equally for a different kind of cheese? Like cheddar or mixed? Same question for coconut flour? and GF flour?
Denise says
Hi Hannah! You can leave it out or swap for a different cheese. I haven't tried with coconut flour and am not sure if it would work, but I think GF flour would work perfectly fine (I have used it successfully in a different egg muffin recipe)
Suzanne says
Has anyone tried โbakingโ in a microwave with a silicon muffin pan?
Denise says
Hi Suzanne! I have not tried this.
Shelby says
Just made these last night and they turned out wonderful! I made the "Sun Dried Tomato, Spinach & Mushroom" ones, just subbed bacon for the tomatoes since that's what we had. A non-stick muffin tin with just a quick spray of vegetable oil worked just fine for me. The flour and baking powder made them rise much more than expected, and I honestly thought they tasted better the next morning when I heated one up at work just in the microwave! I'm a person who has to eat breakfast, but weekday mornings are always a challenge so I'm gonna make a bunch more for the freezer this weekend!
Denise says
Yay! I'm so happy to hear this, Shelby! Thank you for taking the time to leave a review ๐
Tori says
Iโve always loved the idea of egg muffins packed with veggies, but never liked the texture. These are the perfect fix! My only note is in the recipe instructions at the bottom of the post, it doesnโt say when to add the feta (only โadd vegetables, eggs and s&pโ) so I ended up adding the feta after the flour/bp, they still turned out fine. Made the spinach, red pepper and feta โ which was a lucky combo to find, as thatโs what I had to use up in my fridge! Thanks for a great on the go breakfast!
Denise says
Thank you Tori I will fix that up! Really appreciate your feedback ๐ So happy you enjoyed!