Healthy Breakfast Egg Muffins (3 Ways)

Healthy Breakfast Egg Muffins (3 Ways)

The new year is finally here, which means it’s time to get back into healthy lifestyle habits. But for many, balancing a busy work life and setting healthy goals can sometimes seem intimidating. So today, I’m bringing back a simple recipe that will make breakfast a breeze: egg muffins.

Egg muffins are basically mini frittatas that are easily customizable. You’ve seen me make them before, with my zucchini and prosciutto egg muffins. But the flavor combinations are endless.

I’m sharing three new flavors today, but you can mix and match your favorite vegetables, meats and herbs and get creative. The best part? These little egg muffins are a protein packed breakfast that can easily be stored away and reheated in an instant.

Breakfast Egg Muffin Ingredients

Similar to making a frittata or scramble, all you need for these muffins are an egg base and some fresh ingredients. Here’s the breakdown.

Egg base: Simply whisk up a bowl of eggs and season with salt and pepper.Vegetables: Now’s the time to sneak in more greens for breakfast! You can add in just about any vegetable such as spinach, kale, broccoli, or tomatoes. Just give them a quick saute or boil, then dice into small pieces before combining with the egg base.Meat (optional): Looking to add some extra protein? Bacon or sausage are delicious options that pair well with any vegetable. Just pre-cook it before adding to the eggs.Cheese (optional): From grated parmesan cheese to cheddar and goat cheese crumbles, the choice is up to you! You can add the cheese into the veggie and meat mix or sprinkle it on top, it’s up to you. *Note: If you want to keep this recipe dairy-free and Whole30 compliant, exclude the cheese.

Are Egg Muffins Low-Carb and Keto?

Given the ingredients above, egg muffins are a keto-friendly recipe. So if you’re looking for a low carb breakfast, this is definitely something you’ll want to whip up. But here’s a few things to look out for to keep this recipe keto:

No starchy vegetables. These are ingredients such as sweet potatoes, potatoes, corn, or peas.Avoid processed meats. While I recommended bacon and sausage above, the keto diet favors non processed meats.

How To Make The Best Egg Muffins

Now that you have a basic understanding of what goes into these muffins, let’s get cooking. I’m sharing the base recipe for any egg muffin. But, in the recipe card below you’ll find three delicious flavors, including 1) broccoli, bacon and cheddar, 2) sausage, kale and parmesan, and 3) spinach, tomato and goat cheese.

Whisk 12 eggs. Each muffins requires 1 egg to make. So, depending on how many muffins you are making – follow this general rule.Create your add-ins. Here you’ll have the choice of throwing in veggies, meats, or cheeses. But, to keep the ratio even with the egg base, you will need about 3-4 cups of add-ins for 12 muffins.Fill the muffin tray with ingredients. First add in your veggies and meats, then pour the egg mixture into each muffin until it reaches about 90% full.Bake at 350 degrees Fahrenheit for 20-25 minutes.Let the muffins cool. Then run a knife along the outer edge and remove each muffin.

If you watched my favorite cookware video you know I’m trying to get away from non-stick cookware and bakeware. I recently found the ceramic muffin pan you see in the photos and I love it.

How to Store and Reheat

The best part about these muffins is that they make for an easy breakfast meal prep. You can make a batch on Sunday and enjoy them all week long.

Store them in the fridge for up to three days, or in the freezer for up to three months. Just make sure to place them in sealed containers or freezer-safe bags to keep them fresh.

To reheat, simply pop them in the microwave for about 30 seconds (from the refrigerator) or 1-2 minutes (from the freezer).

More Healthy Breakfast Ideas

Here are a few more healthy breakfast ideas to keep in your morning rotation.

Best Breakfast CasseroleGreen ShakshukaSweet Potato Breakfast Hash Spiralized Sweet Potato Egg NestsHealthy Breakfast CasseroleShakshukaBaked Eggs In Avocado

Egg Muffin Recipe Video

While this recipe is easy to make, it always helps to watch a quick video. Give it a watch below!

Healthy Breakfast Egg Muffins (3 Ways)

5 from 45 votes Prep: 15 minutes Cook: 25 minutes Total: 40 minutes Servings: 12 servings Author: Lisa BryanPrintPinReviewSaveSaved


Egg muffins are the perfect on-the-go breakfast that’s healthy, low-carb, and great for meal prep. Just switch up a few simple veggie and protein ingredients to create delicious combos that will last you through the week!



Egg Base

12 large eggssalt and pepper, to taste

Broccoli, Bacon & Cheddar

4 cups broccoli florets3 slices bacon1 cup grated cheddar cheese1/4 cup chives, finely sliced

Italian Sausage, Kale & Parmesan

1/2 pound Italian sausage1 shallot, finely diced3 cup (packed) kale, roughly chopped1 cup grated parmesan

Spinach, Tomato & Goat Cheese

24 grape tomatoes, halved1 cup (packed) baby spinach1 scallion, thinly sliced6 ounces goat cheese


Egg Base – Same For All Flavors

Add the 12 eggs to a large 4-cup measuring cup and season with salt and pepper. Whisk the eggs until fluffy.

Broccoli, Bacon & Cheddar

Slice the bacon into 1/2-inch thick pieces. Add to a saute pan over medium heat, stirring frequently and cook until crispy. Use a slotted spoon to remove the bacon to a paper towel.Fill a pot with 1-inch of water and bring it to a boil. Insert a steamer basket, then add the broccoli florets. Cover with a lid and cook for 5-6 minutes. Remove the steamer basket and broccoli, and let cool for a couple of minutes. Then dice the broccoli into small pieces. Fill the muffin tray about 1/2 full with pieces of broccoli, bacon, and cheddar cheese. Sprinkle with chives. Then fill with egg mixture about 90% full and bake at 350F for 20-25 minutes.Let the muffins cool slightly, then run a knife along the outer edge and remove each egg muffin. Enjoy immediately or store in the fridge or freezer.

Sausage, Kale & Parmesan

Add the sausage to a saute pan on medium heat. Use a spatula to break up the sausage and cook it until it’s just browned. If there’s enough fat in the pan from the sausage, you might not need to add oil. But if the pan looks dry, add 1 tablespoon of olive oil. Add the shallot and kale to the pan and saute for 2 minutes, or until the kale has wilted. Then remove from the heat.Fill the muffin tray about 1/2 full with the sausage kale mixture. Sprinkle some parmesan cheese into each muffin cup. Then fill with egg mixture about 90% full and bake at 350F for 20-25 minutes.Let the muffins cool slightly, then run a knife along the outer edge and remove each egg muffin. Enjoy immediately or store in the fridge or freezer.

Spinach, Tomato & Goat Cheese

Roughly chop the baby spinach. Then, add a small handful of spinach to each muffin cup. Add 4 grape tomatoes halves and a sprinkle of scallions and goat cheese. Then fill with egg mixture about 90% full and bake at 350F for 20-25 minutes.Let the muffins cool slightly, then run a knife along the outer edge and remove each egg muffin. Enjoy immediately or store in the fridge or freezer.

Lisa’s Tips

Nutrition information is based on the broccoli, bacon, cheddar flavor.Each flavor listed in the recipe card has enough ingredients to fill a complete 12-muffin pan. You can always use less of each flavor combination and mix and match as I’ve done.For the spinach, tomato, and goat cheese muffin, you might need to cook it 1-2 minutes longer, as there is more juice from the tomato.If you are using a regular muffin tin, you can use an oil spray or silicone cups to take the muffins out. Just make sure to not use the paper cups as it will stick.


Calories: 134kcal | Carbohydrates: 3g | Protein: 9g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 177mg | Sodium: 167mg | Potassium: 177mg | Fiber: 1g | Sugar: 1g | Vitamin A: 557IU | Vitamin C: 28mg | Calcium: 107mg | Iron: 1mg Course: Breakfast Cuisine: American Keyword: breakfast egg muffins, egg muffin cups, egg muffin recipe, egg muffins

Did you make this recipe?Mention @downshiftology or tag #downshiftology!

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