Baked Egg Muffins
Protein-packed egg muffins loaded with vegetables, cheese, and your favorite mix-ins. Bake a dozen on Sunday for grab-and-go breakfasts all week that reheat in seconds.
Equipment
Muffin tin
Wooden spoon
Ladle or measuring cup
Meal prep containers
Ingredients
Egg Base
- 12 large eggs
- 1/4 cup milk dairy or non-dairy
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
- 1/4 tsp garlic powder
Mix-ins
- 1 cup shredded cheese cheddar, mozzarella, or Mexican blend
- 1 cup diced bell peppers any color
- 1 cup baby spinach chopped
- 1/2 cup diced onion
- 1/2 cup cooked bacon crumbled, or sausage
- 1/2 cup cherry tomatoes halved
Optional Add-ins
- diced ham
- cooked sausage
- mushrooms sautéed
- zucchini diced small
- green onions sliced
- feta cheese
- jalapeños diced
Instructions
- Preheat oven to 350°F. Generously spray a 12-cup muffin tin with cooking spray or line with silicone muffin liners.
- In a large mixing bowl, whisk together eggs, milk, salt, pepper, and garlic powder until well combined and slightly frothy.
- Add shredded cheese, bell peppers, spinach, onion, bacon, and cherry tomatoes to the egg mixture. Stir with a wooden spoon to distribute evenly.
- Using a ladle or measuring cup, pour egg mixture into prepared muffin cups, filling each about 3/4 full. The mixture will puff up slightly during baking.
- Tap the muffin tin gently on the cutting board to release any air bubbles.
- Bake for 18-22 minutes until eggs are set in the center and tops are lightly golden. A toothpick inserted in the center should come out clean.
- Remove from oven and let cool in the pan for 5 minutes, then run a knife around edges and transfer muffins to a wire rack to cool completely.
- Once cooled, store in meal prep containers or zip-top bags. Refrigerate for up to 5 days or freeze for up to 3 months.
- To reheat from fridge: Microwave 1 muffin for 30-45 seconds. To reheat from frozen: Microwave for 60-90 seconds or until heated through.
Notes
Don't skip greasing the muffin tin well - eggs stick easily. Silicone liners work best for easy removal. Customize with your favorite vegetables, meats, and cheeses. Pre-cook any raw meats and sauté watery vegetables like mushrooms or zucchini before adding to prevent soggy muffins. Drain excess liquid from vegetables. These freeze beautifully - wrap individually in plastic wrap, then store in freezer bags. Perfect for meal prep - make a double batch. You can use a regular muffin tin or mini muffin tin (adjust baking time to 12-15 minutes for mini). Add hot sauce, salsa, or avocado when serving. These are naturally gluten-free and low-carb. Great for kids' lunchboxes too. The egg muffins will deflate slightly as they cool - this is normal.
ALLERGEN INFORMATION: Contains eggs and dairy (milk, cheese). Easily made dairy-free by omitting cheese and using non-dairy milk. Always check ingredient labels if you have food allergies.
Nutrition
Serving: 1gCalories: 120kcalCarbohydrates: 3gProtein: 9gFat: 8gSaturated Fat: 3gCholesterol: 195mgSodium: 240mgFiber: 1gSugar: 1g
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