Egg Muffins (Easy Breakfast Meal Prep!)

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These Egg Muffins make a quick and easy breakfast on-the-go. They remind me of an omelet or frittata, only this method is easier because you don’t have to sauté anything before you get started. Below you’ll find 4 easy filling options (that you don’t have to pre-cook), to keep your week interesting!

egg muffins on white plate

These protein-packed bites are perfect if you follow food combining, or a keto or low-carb diet. Each muffin has 7 grams of protein, with zero net carbs. (The fiber from the vegetables cancels out the carbohydrates, according to the nutrition information lower in this post.)

What is an Egg Muffin?

An egg muffin reminds me of mini-frittata, or omelet, that is baked in a muffin pan instead of a skillet for convenience. When they’re done, you can grab 2 to 3 of them as an easy breakfast on the go, and store the rest in the fridge to reheat later.

egg muffin with broccoli and cheddar

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How do You Get Baked Eggs out of a Muffin Pan?

I use silicone muffin liners to line my muffin tin, which allows the egg muffins to easily slide out when they are baked. That way nothing sticks to your pan, and you can reuse them again and again! They even make entire silicone muffin pans, if you’d rather go that route.

If you’d prefer to skip the muffin pan liners, you can grease the pan very, very well and hope for the best. I find that eggs tend to stick to pans, no matter how much you grease them, so you might have to run a knife around the edge to help get the baked egg muffins out later. (And then there may still be a little bit of scrubbing later when you have to clean the pan.)

egg muffins in silicone cups

How to Make Breakfast Egg Muffins

I’ve been making egg muffins for years, but I only recently streamlined the process. This method makes life so much easier! To get started, you’ll need to finely chop your fillings so they will cook quickly.

Here are my 4 favorite combinations:

  • Broccoli + Cheddar
  • Sun Dried Tomatoes + Spinach + Goat Cheese
  • Red Pepper + Onion + Feta
  • Mushroom + Gorgonzola + Thyme (you must try this!)

What’s cool about this method is that you can make all 4 flavors at once, for variety during your week, or you can just make one or two options. The choice is totally yours!

egg muffin ingredients

To make the egg muffins, fill the 12 cups of your muffin tin with your favorite fillings. I like to make sure they are finely chopped, so they will cook quickly and evenly during the baking process.

In a separate bowl, beat together the eggs, salt, and pepper. Pour the egg mixture over the filling, covering all 12 cups. Bake until the centers have risen, about 20 to 25 minutes. Allow the eggs to cool for 5 minutes before serving.

texture of egg muffins

Egg Muffin Tutorial (1-Minute Video):

texture of egg muffins
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4.88 from 8 votes

Egg Muffins (Easy Breakfast Meal Prep!)

These Egg Muffins are a quick and easy breakfast on-the-go. They are protein-packed and perfect for those following a low-carb or keto diet.
Course Breakfast
Cuisine keto, low-carb
Keyword egg muffins
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 12 muffins
Calories 91kcal


Egg Mixture:

  • 12 large eggs
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper

Broccoli Cheddar:

  • 1 1/2 cups broccoli florets , finely chopped
  • 1/4 cup shredded cheddar cheese

Sun Dried Tomato + Spinach:

  • 1/4 cup sun dried tomatoes , finely chopped
  • 1 cup fresh baby spinach , chopped
  • 1/4 cup chevre (soft goat cheese)

Bell Pepper + Onion:

  • 1 red bell pepper , finely chopped
  • 1/4 red onion , finely chopped
  • 1/4 cup crumbled feta cheese

Mushroom + Gorgonzola:

  • 1 cup mushrooms , finely chopped
  • 2 tablespoons fresh thyme leaves , chopped
  • 1/4 cup gorgonzola crumbles


  • Preheat the oven to 350ºF and line a 12-cup muffin tin with silicone or paper liners. (Or grease the cups very, very well to prevent sticking.)
  • In a large bowl, beat together the eggs, salt, and pepper, then set it aside.
  • Fill the 12 muffin cups with your fillings of choice. If you'd like to make all 4 variations in one pan, use only 1/4 of what is called for above for each filling option. I like to fill each muffin cup nearly to the top with veggies, so consider the quantities above a suggestion. You can use as much or as little as you'd like to.
  • Pour the egg mixture over the top of the veggie fillings, filling each muffin cup. Place the pan in the oven to bake until the eggs are fully cooked, about 20 to 25 minutes. You'll know they are done when the centers have risen out of the pan. The egg muffins will puff up quite a bit when they are in the oven, but they will shrink down as they cool.
  • Allow the muffins to cool for at last 5 mintues before serving them warm. Leftovers can be stored in the fridge in an airtight container for 3 to 5 days. Serve them warm or cold. I like to reheat them in the oven at 350ºF for 8-10 minutes when I want to serve them again.



Calories: 91kcal | Carbohydrates: 1g | Protein: 7g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 189mg | Sodium: 274mg | Potassium: 99mg | Fiber: 1g | Sugar: 1g | Vitamin A: 354IU | Vitamin C: 10mg | Calcium: 47mg | Iron: 1mg
Egg Muffin Nutrition (per muffin): Calories: 91, Fat: 6g, Carbohydrates: 1g, Fiber: 1g, Protein: 7g

Recipe Notes:

  • The 4 filling options above are just suggestions, so feel free to use as much or as little filling ingredients as you’d like to. In general, you’re just looking to fill up each muffin cup with veggies, so you can use anything you have on hand! If you don’t mind taking the time to pre-cook something, caramelized onions are also delicious with the mushroom and Gorgonzola filling, and my dad likes to add crunchy bacon to the pepper and onion combination.
  • If you own an Instant Pot, you may want to try making these in there instead. Check out my Instant Pot Egg Bites for a tutorial.
  • To keep these dairy-free, simply leave out the cheese. You can use a vegan cheese if you prefer, like one from Kite Hill or Miyoko’s brands, or you can add an extra sprinkling of salt to help compensate for the missing cheese. Freshly chopped or dried herbs are a great option to boost the flavor, too!

If you try these egg muffins, please leave a comment below and let me know how you like them! And if you try a different filling or make a substitution, please let me know how that works for you, too. We can all benefit from hearing about your experience!

Reader Feedback: What’s your favorite make-ahead breakfast? My granola bars make a fast breakfast on the go, if you don’t have to have to heat anything up!

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Heather L Parks

Seriously these are so easy and so good. I don’t have time for any food prep but I can make these Sunday night for the week (I use Liquid Eggs to make it even faster).


Love that you don’t have to cook anything before adding the veggies to the egg mixture. This is the easiest recipe I’ve tried, and I love grabbing them on the way out the door to work! (I just eat them cold– still good that way!)


These are quick and easy. I’m not a big egg eater and always want lots of veggies with them. Really like that the cups get filled with veggies. I’ve also made vegan with chickpea flour. Thank you!


Very yummy and simple to make! Whipped up a batch in less than 10 minutes and enjoyed a delicious, savoury snack. I’m a big egg eater, (and especially like eggs with veggies) so this was perfect. I tried the broccoli combination and it was really good. I also tried something of our own with cheese and bacon bits which was good, too. The younger kids liked the cheese and bacon bit one a lot, and I’m sure it would be tasty with ham as well. While they were cooking I though, these would be so good with chive! If anyone tries it with chive, let me know how it ends out. Thanks again for the yummy, healthy and nutritious recipe!


I made these last weekend with red bell pepper, spinach and feta. They turned out delicious and I ate them for breakfast every day last week. Heated up in my toaster oven at 350 for about 8 mins or so.
Something weird happened when I made them though….the egg didn’t cook in the cup, it kind of all floated to the top and they came out shriveled up on the bottom. I think it’s bc I used the immersion blender to whip the eggs and put too much air in. I will use a whisk next time and see how it comes out.
Like I said, they were still delicious.

Stacy Kurdzialek

They turned out great but watery? Do you store them in the silicone cup? They shrunk a lot when I reheated them in the microwave. Please advise thank you


Tried the broccoli cheddar combo. Added bacon bits for the meat eaters. They cooked very easily. The kids enjoyed the tops of them! There are so many possibilities with these. Hoping to try the tomato spinach combo next.

Denise Gregory Hamm

I used my silicone muffin pan, so I didn’t need the rubber cups .
They turned out delicious.
I stir fried a leftover steak, some green peppers and sweet onion. I put shredded Colby jack cheese and chives for garnish.


Has anyone tried these using the mini muffin silicone pans?

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