These Egg Muffins are the perfect healthy breakfast for busy mornings, offering a protein-packed meal that is both delicious and convenient. Loaded with colorful vegetables and savory feta cheese, they are a low-carb option that tastes just like a mini frittata.
With their fluffy texture and vibrant flavors, these muffins are an ideal grab-and-go breakfast or a light lunch option.
Recipe Details
- Flavor Profile: These muffins are fresh and savory, with a burst of sweetness from the peppers and tomatoes balanced by the salty tang of feta cheese and earthy herbs.
- Texture: They are light and fluffy on the inside with tender chunks of vegetables in every bite.
- Time: 15 minutes prep, 28 minutes bake time.
- Difficulty: Easy. This is a simple chop, whisk, and bake recipe.
What You’ll Need
To make this recipe, you will need a standard 12-cup muffin tin and nonstick spray to ensure the eggs release easily. A large liquid measuring cup with a spout is highly recommended for whisking and pouring the egg mixture without making a mess. The ingredients focus on fresh produce like spinach, bell peppers, and tomatoes, bound together by a mixture of whole eggs and egg whites.
Ingredient Notes
- Eggs and Egg Whites – Using a combination of 6 large eggs and 4 large egg whites creates a lighter texture and boosts the protein content without making the muffins too dense.
- Baby Spinach – Lightly packed and chopped, this adds nutrition and vibrant green color.
- Bell Peppers – A mix of red and green bell peppers provides sweetness and a festive look. It is important to dice them finely so they cook through.
- Tomatoes – Quartered cherry or grape tomatoes add juiciness.
- Feta Cheese – Crumbled feta adds a creamy texture and a salty kick that pairs perfectly with the eggs.
- Dried Herbs – Dried basil and oregano give the muffins a classic savory flavor profile.
Add-ins and Substitutions
- Cheese Variations – If you prefer a milder flavor, you can substitute the feta with shredded cheddar, mozzarella, or goat cheese.
- Spice Level – The recipe calls for a pinch of black pepper or cayenne. If you like heat, lean into the cayenne or add a dash of hot sauce to the egg mixture.
- Vegetable Swap – You can easily swap the spinach for chopped kale or chard, provided they are cut small enough to fit in the cups.
How to Make Egg Muffins
- Preheat and Prep: Place a rack in the center of your oven and preheat to 350 degrees F. Lightly coat a standard 12-cup muffin tin with nonstick spray.
- Fill with Veggies: Divide the chopped baby spinach, finely diced red bell pepper, finely diced green bell pepper, and quartered tomatoes among the muffin cups. They will be filled about two-thirds of the way full.
- Whisk Egg Mixture: In a large bowl or large measuring cup with a spout, briskly whisk together the eggs, egg whites, kosher salt, dried basil, dried oregano, and pepper (or cayenne) until the mixture is well combined.
- Pour and Top: Carefully pour the egg mixture into each muffin cup, filling them three-quarters of the way to the top. Sprinkle the crumbled feta evenly over the tops of the cups.
- Bake: Bake for 24 to 28 minutes, until the egg muffins are set.
- Cool and Remove: Let the muffins cool for a few minutes. Then, run a butter knife around the edges of each muffin to loosen it. Remove them from the pan and enjoy immediately.
Pro Tip: Use a large glass measuring cup with a spout to mix your eggs. This makes pouring the mixture into the muffin tin much cleaner and easier than using a ladle or spoon.
Recipe Tips
- Finely Dice Veggies: Make sure your peppers and onions are finely diced. Large chunks of vegetables may not soften completely during the baking time and can make the muffin crumble when you bite into it.
- Grease Well: Eggs are notorious for sticking. Be sure to spray the bottom and the sides of the muffin tin cups thoroughly with nonstick spray.
- Don’t Overfill: Stop pouring the egg mixture when the cups are three-quarters full. The eggs need room to rise as they bake.
FAQs
- Why did my muffins stick? This usually happens if the pan wasn’t greased enough. If your pan is older, consider using silicone muffin liners for guaranteed easy removal.
- Can I use all whole eggs? Yes, but the texture will be slightly denser. If you replace the egg whites, you will need approximately 2 extra whole eggs to equal the volume.
- How do I reheat them? Microwave the muffins for 30-60 seconds until warm. This is the quickest way to enjoy them on a busy morning.
Serving Suggestions
- Toppings: Serve warm topped with fresh avocado salsa, a dash of hot sauce, or freshly chopped parsley.
- Sides: Pair with a slice of whole-grain toast or a side of fresh fruit for a complete breakfast.
- Potatoes: Roasted breakfast potatoes make a great hearty addition if serving for brunch.
Make This Recipe in Advance
- Fridge: Let the muffins cool completely on a wire rack, then store them in an airtight container in the refrigerator for up to 4 days.
- Freezer: Individually wrap cooled muffins in plastic wrap and store them in a freezer-safe bag for up to 3 months. Thaw in the fridge overnight before reheating.
Egg Muffins
- Total Time: 43 minutes
- Yield: 12 muffins 1x
Description
These Egg Muffins are the perfect healthy breakfast for busy mornings, offering a protein-packed meal that is both delicious and convenient. Loaded with colorful vegetables like spinach, bell peppers, and tomatoes, and topped with savory feta cheese, they are a low-carb option that tastes just like a mini frittata. Fluffy and flavorful, they make for an ideal grab-and-go breakfast or a light lunch.
Ingredients
- 1 cup lightly packed baby spinach, chopped
- 3/4 cup finely diced red bell pepper (about 1 small pepper)
- 3/4 cup finely diced green bell pepper (about 1 small pepper)
- 3/4 cup quartered cherry tomatoes or grape tomatoes
- 6 large eggs
- 4 large egg whites
- 1/4 teaspoon kosher salt
- 1/4 teaspoon dried basil
- 1/4 teaspoon dried oregano
- Pinch ground black pepper (or cayenne pepper for a kick)
- 1/4 cup crumbled feta cheese, plus additional for topping
- Optional toppings: avocado salsa, hot sauce, freshly chopped parsley
Instructions
Preheat and Prep
Place a rack in the center of your oven and preheat to 350°F. Lightly coat a standard 12-cup muffin tin generously with nonstick spray.
Fill with Veggies
Divide the chopped baby spinach, finely diced red bell pepper, finely diced green bell pepper, and quartered tomatoes evenly among the muffin cups. The cups should be filled about two-thirds of the way full with vegetables.
Whisk Egg Mixture
In a large bowl or a large glass measuring cup with a spout (recommended for easy pouring), briskly whisk together the eggs, egg whites, kosher salt, dried basil, dried oregano, and black pepper (or cayenne) until the mixture is uniform and bubbly.
Pour and Top
Carefully pour the egg mixture into each muffin cup over the vegetables, filling them three-quarters of the way to the top. Sprinkle the crumbled feta cheese evenly over the tops of the cups.
Bake
Place the tin in the oven and bake for 24 to 28 minutes, or until the egg muffins are set and slightly golden on top.
Cool and Remove
Remove from the oven and let the muffins cool in the pan for a few minutes. Run a butter knife around the edges of each muffin to loosen it, then lift them out of the pan. Serve warm.
Notes
Prevent Sticking: Egg muffins can be tricky to remove. For the best results, use a high-quality nonstick spray or, even better, use silicone muffin liners. If using paper liners, spray the inside of the paper to prevent the egg from fusing to it.
Reheating: These are excellent for meal prep. To reheat, simply place a muffin on a plate and microwave for 30 to 60 seconds until warm throughout.
Veggie Chop: Ensure your vegetables are diced finely. If the chunks are too large, they release too much water and can cause the muffins to fall apart when eaten.
- Prep Time: 15 minutes
- Cook Time: 28 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 55
- Sugar: 1g
- Sodium: 110mg
- Fat: 3g
- Saturated Fat: 1g
- Unsaturated Fat: 1g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 5g
- Cholesterol: 95mg
Keywords: healthy egg muffins, breakfast meal prep, low carb breakfast, vegetable frittata muffins, keto breakfast recipe, egg white muffins, gluten free breakfast
