This egg muffins recipe is the ideal healthy breakfast, lunch, or snack! Bake eggs in muffin tins, then refrigerate for quick meals.

Here’s a customizable make-ahead recipe that’s perfect for a healthy breakfast, lunch, and snack: Egg Muffins! Bake scrambled eggs in muffin cups with healthy veggies, then pop them in the fridge for mealtimes all week! This works as a takeaway breakfast and is perfect for kid lunch boxes. We also find ourselves sneaking them out of the fridge for a quick snack. The filling is packed with good stuff: tons of spinach, cottage cheese for healthy protein, and red pepper jar. They’re easy to open and so full of flavor!

Ingredients in egg muffins

Egg muffins are scrambled eggs baked in muffin cases, often with added vegetables or meat. Our spin-on egg muffin recipe features healthy veggies: spinach and red bell peppers. Because why not pack healthy vegetables? That makes them perfect for a healthy breakfast or packed lunches. Our son loves these (and he’s wary of spinach: imagine!). Here’s what you need:

  • Eggs
  • Oregano, garlic powder, salt and pepper
  • Frozen spinach: do not replace fresh; frozen spinach has a certain texture that you want
  • cottage cheese: bold, savory flavor and velvety texture and adds protein
  • parmesan cheese
  • Roasted red peppers in a glass: replace sun-dried tomatoes if you like

Egg muffin cases

Bake in muffin cups

This egg muffins recipe is easy: whisk eggs, add cheese and veggies, and bake! Go to the recipe below. But here are a few more tips on the baking process:

  • Important: squeeze as much water out of the spinach as possible! The spinach should feel like dry crumbles when you’re done. This keeps the egg muffins together while baking and doesn’t make them too watery.
  • Spray or grease the muffin pan well. You’ll want to take the egg muffins out right after they’re baked!
  • Bake until puffed and golden, 22 to 24 minutes. They will deflate a bit after you let them cool: that’s to be expected!

Healthy egg canned muffins

Variations on egg muffins

These Healthy Breakfast Egg Muffins are just what we love in the morning: they’re packed with veggies and healthy protein! But if you want, you can customize egg muffins in different variations. Add ½ cup additional mix-ins to the recipe below or remove the spinach completely and replace about 1 to 1½ cups mix-ins. Here are some ideas (make sure they’re finely chopped):

Important Notes: You want the vegetables to be on the finished side when you sauté them so they don’t give off too much moisture as they cook. They should be finely chopped for good distribution. Also, be sure to keep the cottage cheese in the basic recipe; or you can replace it with milk.

Egg muffin recipe

storage information

The great thing about these egg muffins? They hold up very well! They are perfect to keep in the refrigerator for meals all week.

  • Store refrigerated for up to 5 days: You can eat them cold, at room temperature, or reheated. Personally, we like them at room temperature!
  • You can also freeze them for up to 3 months. Thaw by putting it in the refrigerator overnight.

Another spin: no-crust quiche!

This egg muffin recipe is a twist on our Crustless Spinach Quiche. So if you prefer, you can make this recipe in a cake pan and cut into wedges. Just bake it for 25 to 30 minutes, until it is puffy and golden. See the linked recipe for more details!

crustless quiche

More healthy breakfast and lunch ideas

You can never have enough healthy breakfast or lunch ideas, in our opinion! Here are some of our favorite resources:

This recipe for egg muffin liners is …

Vegetarian and gluten-free.

Healthy breakfast egg muffins


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This egg muffins recipe is the ideal healthy breakfast, lunch, or snack! Bake eggs in muffin tins, then refrigerate for quick meals.

  • 10 to 12th Ounces of frozen spinach *
  • 6th Big Eggs
  • ½ teaspoon dried oregano
  • ½ teaspoon kosher salt
  • ¼ teaspoon garlic powder
  • 1 cup cottage cheese
  • ¼ cup grated parmesan cheese
  • ¼ cup chopped roasted red peppers (from a jar) plus more for sprinkling
  • Freshly ground black pepper
  1. Preheat oven to 375 ° F. Spray or grease a standard 12-cup muffin pan.
  2. Place the spinach in a colander and run warm water over it until thawed, about 1 minute (some brands require a little more thawing: a microwave can also be used if needed). Then use your hands to squeeze out as much excess liquid as possible.
  3. Whisk the eggs in a large bowl. Then stir in oregano, salt, garlic powder, cottage cheese, grated Parmesan cheese, spinach and roasted red pepper. Add freshly ground black pepper a few times to taste.
  4. Fill each muffin pan 3/4 full with the egg mixture. Sprinkle the tops with additional chopped roasted red pepper.
  5. Bake 22 to 24 minutes, until set in the center and golden brown around the edges. Let cool for a few minutes (the air will be deflated, which is expected), then run a butter knife around the edges of each muffin to loosen and pop them out. Enjoy immediately or refrigerate for up to 5 days: eat them cold, at room temperature, or reheated. (You can also freeze and thaw them for up to 3 months by placing them in the fridge overnight.)
  • Category: breakfast
  • Method: Baked
  • Kitchen: breakfast


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