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Healthy egg muffins are great for breakfast because they’re easy to make, healthy, low carb, and packed with filling protein. If you’re looking for a fun, quick, and easy breakfast that’s great for health and fitness, my egg muffins are a must-try recipe.
Why Egg Muffins?
Eggs and vegetables are the main ingredients, making egg muffins high-protein, high-fiber, but low carb and calorie. High-protein, high-fiber, low-carb meals will help keep you feeling fuller, longer, too.
Plus, egg muffins are baked. Eggs puff up when you bake them so you get more volume from your eggs. It’s like getting more food for the same calories. (WOO!)
Whether you’re trying to get fit, healthy, or looking for a quick, easy, inexpensive breakfast recipe idea that you (and your family) will love, egg muffins are a no-brainer.
In addition to being fun, nutritious, delicious, and easy to make, egg muffins are great for automatic portion control and meal prep, too.
Egg muffins are baked in the oven, making this a ‘set it and forget it’ (until the timer goes off) kind of recipe. You don’t have to babysit a stove-top. (love that!)
I like to make an extra tray to prep breakfast for the next few days when I’m busy. Cooking in bulk is a great way to make sure you always have healthy options available.
Egg muffins are great for meal prep because your oven’s on anyway… so why make one tray when you can make 2 (or more) and automatically prep-breakfast for the next few days?
Simply refrigerate after baking. When you’re ready to eat microwave your egg muffins for 30 seconds or so and breakfast is ready.
Note: These egg muffins will last up to 3 days in the fridge.
I also suggest making these when it’s cooler outside because the oven will help heat your house.
Egg muffins with tomato, onion, and finely chopped broccoli
HOW TO MAKE EGG MUFFINS
Egg muffins are essentially mini frittatas, aka a crustless quiche. Simply whip an omelet mixture together, pour into and bake in a muffin tin and voila, you’ll have delicious egg muffins.
All you need are eggs, your favorite omelet vegetables, spices, a little olive oil, and a muffin tin (or 2).
You’ll need 1 egg per egg muffin, assuming you’re using a 6-muffin muffin tray. If you’re using a 12-muffin tray, you’ll only need 6 eggs.
Eggs expand when they’re baked so you’ll need to fill the muffin cups 3/4 of the way so they won’t overflow and make a mess.
TIPS TO MAKE HEALTHY EGGS MUFFINS
To make your egg muffins truly healthy, use the organic eggs. Skip commercially raised eggs, and highly-processed proteins like lunchmeat, ham, bacon, and in-organic dairy.
Eggs are healthy! They’re a fast-absorbing, complete protein. They also contain fat in the yolks. But, eggs got a bad reputation for being ‘unhealthy‘ because they have cholesterol.
Some cholesterol in your diet is ok (you actually need some cholesterol to be healthy)… but when you pair eggs with foods high in saturated fats (like bacon and cheese) they become unhealthy. That’s because saturated fats + cholesterol paired together are hard to digest and are more likely to be stored as excess body fat and cause buildup in arteries.
So skip other high-fat animal proteins and pile on the veggies to avoid cardiovascular health risks.
You have tons of options when it comes to vegetables but veggies you find in omelets are best.
- Egg Muffin Vegetable ideas include mushrooms, onions, peppers, broccoli, spinach, tomatoes, asparagus, olives, banana peppers, etc.
- For seasonings, you can use any herbs and spices you want. Black pepper, quality salt, red pepper flakes, garlic, cilantro, scallions, basil, etc. are my suggestions. Hot sauce, salsa, bruschetta, and pesto are great plant-based ways to add flavor, too.
Pick what you and your family like most and have fun experimenting.
You can grease your muffin tin with olive oil, but some of the eggs will stick to the pan.
Easy Healthy Egg Muffin Recipe
This recipe is for basic muffins, made with egg and onions, only. You can add any other veggies you like and use the same instructions.
Healthy Egg Muffins
- 6 eggs
- salt and pepper, to taste
- 1/2 cup yellow onion, diced
- green onion, optional
- 2 tsp olive oil, to grease the muffin tins
- Preheat your oven to 350.
- Clean and prepare your veggies and grease (or add non-toxic muffin cups) your muffin tin.
- In a bowl, add the eggs and vegetables and mix well. I used a Pyrex measuring cup – with a spout – as my mixing bowl to make pouring the eggs into the tin, easy.
- Pour the egg mixture into a greased muffin tin, filling each cup about 3/4 way full.
- Place the muffin tin in the oven and bake for 20-25 minutes until the egg is cooked through and passes a toothpick test.
I hope you like this recipe!
If you try it, snap a picture and tag me with @christina_carlyle on Instagram so I can see.
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Christina Carlyle is a certified Holistic Nutritionist, Sports Nutrition Specialist, Personal Trainer, Health Coach, & Behavior Modification Specialist. After overcoming her own health issues, getting off 7 medications, & losing 40 pounds (& keeping it off for 10+ years) she’s dedicated to helping others get Happy, Healthy, & Fit for life, with science-backed strategies. Christina shares real deal (no BS) weight loss and wellness advice, workouts, and recipes that get results and work in the real world.