Start your day off right with these delicious, healthy Breakfast Veggie Egg Muffins! Like a frittata but in muffin form, they are filled with protein and get a boost of nutrients from bell pepper, onion and broccoli. Meal prep these easy breakfast bites at the beginning of the week and enjoy a tasty grab-and-go option for busy mornings.
Breakfast Egg Muffins are delicious, nutritious, and the perfect addition to your healthy breakfast meal prep.
This egg cup recipe is naturally low carb, gluten free, dairy free and really packs in the protein too! The veggies are sautéed, mixed with eggs and seasonings, and then baked in a muffin pan to create a light, fluffy egg muffin.
Why you should make this recipe
- Perfect make-ahead breakfast: These keep fresh in the fridge for up to 5 days, so you can have an easy breakfast ready-to-go all week long. Or you can freeze them and pop them in the microwave on a busy morning.
- Versatile: These can be stuffed with just about any filling you would add to an omelet or frittata. We kept them vegetarian, but you can even add in diced ham, chicken sausage, bacon or Canadian bacon.
- Healthy: Baked egg cups are packed with nutrients, vegetables, and plenty of protein. The perfect way to fuel your morning!
- Delicious: If you enjoy eggs in the morning, these egg muffins are a tasty way to change up your breakfast routine! They also pair nicely with fruit, breakfast potatoes, yogurt, a smoothie, a slice of banana bread, and so much more!
Ingredients needed
This breakfast egg muffin recipe is made with simple ingredients and is easy to customize depending on the veggies you already have in your fridge. Here’s what you’ll need to make them:
- Olive oil: For sautéing the veggies.
- Veggies: We like to add plenty of fresh vegetables like bell pepper, onion and broccoli. Feel free to use any favorite veggies or what you have available in your kitchen. Just be sure to keep the ratio of add-ins about the same.
- Eggs: The base of these breakfast bites. You’ll need 10 eggs to make 12 egg cups.
- Spices: A blend of garlic powder, dried parsley, ground black pepper and salt adds great flavor. For a little heat, add in some crushed red pepper flakes.
- Green onions: Optional for a pop of color.
How to make this recipe
- Prep: Preheat the oven to 350 degrees F. Grease the muffin pan with cooking spray and set it aside.
- Sauté the veggies: Heat a skillet on medium heat with a tablespoon of oil. Once the oil is heated, add the veggies, bell pepper, onion, and broccoli. Sauté the veggies for 3-5 minutes. Remove the skillet from the heat and set it aside.
- Whisk the eggs: In a large bowl, crack the eggs and whisk. Add the spices; garlic powder, parsley, black pepper, salt, and red chili flakes.
- Mix veggies with eggs: Add the sautéed veggies to the egg mixture and whisk until just combined.
- Bake: Pour the egg mixture into the greased muffin pan, filling almost higher than 3/4th. Bake the egg muffins for 17-20 minutes.
- Serve: Transfer the baked muffins to a serving platter and garnish with some fresh onions and enjoy.
Expert tips
- Chop the vegetables in small and evenly-sized pieces. Otherwise, the muffins could fall apart when you eat them.
- Be sure to grease your muffin pan well so that your egg muffins don’t stick.
- Fill the muffin cups almost higher than 3/4ths full to keep these the perfect size and avoid any overflow while baking.
- Let the cooked breakfast muffins cool for 5 minutes before you remove them from the muffin pan and serve them.
Frequently asked questions
Is an egg muffin healthy?
This particular recipe for egg muffins is very healthy! Eggs offer numerous health benefits, and according to Healthline they are one of the few foods that should be classified as “superfoods.” Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Omega-3 enriched and/or pastured eggs contain more of certain nutrients. Each egg muffin has a little over 70 calories, 2 grams of carbs, 5 grams of healthy fats and 5 grams of protein.
Why are my egg muffins spongy?
Egg muffins can become spongy if they contain too much liquid. This is why we recommend sautéing the veggies before adding them to the other ingredients.
Variations
Feel free to mix and match vegetables and add other ingredients to make these healthy egg cups your own. Here are some delicious options:
- Add protein: Try mixing in cooked bacon, Canadian bacon, ham, breakfast sausage, chicken or chorizo.
- Make it cheesy: Feel free to add some shredded Monterey Jack, Swiss, mozzarella, parmesan, cheddar cheese, pepper jack, crumbled goat cheese or feta.
- Different veggies: Swap out the veggies in the recipe for whatever vegetables you like best or need to use up. Mushrooms, tomatoes, spinach, jalapeño, artichokes, sun-dried tomatoes and/or sweet potato are all great choices.
Storage & reheating
- Storing leftovers: Once the egg muffins are completely cool, transfer them to an airtight container and refrigerate for up to 5 days.
- Freezing: For longer storage, place in a freezer-safe container, and freeze for up to 3 months. Thaw in the refrigerator overnight, and follow the reheating instructions below. Or skip thawing and microwave for 1–2 minutes, or until warmed through.
- Reheating: Wrap or cover egg muffins with a damp paper towel and microwave for 20–30 seconds, or until warmed through. Or place in the oven and bake, covered, at 350°F for 5–10 minutes, or until warmed through. You can also air fry at 375°F for 3–4 minutes, or until warmed throughout.
More easy breakfast recipes
Breakfast Egg Muffins
Ingredients
- 1 tablespoon olive oil
- 1 medium orange bell pepper, finely diced
- ½ cup yellow onion, finely diced
- 1 ½ cup broccoli, chopped
- 10 eggs , at room temperature
- ½ teaspoon garlic powder
- ½ teaspoon dried parsley
- ½ teaspoon ground black pepper
- ½ teaspoon salt
- ½ teaspoon crushed red pepper flakes, optional
- 2 tablespoons chopped green onions , to garnish
Instructions
- Preheat the oven to 350 degrees F. Grease the muffin pan with cooking spray and set it aside.
- Heat a skillet on medium heat with a tablespoon of oil.
- Once the oil is heated, add the veggies, bell pepper, onion, and broccoli. Sauté the veggies for 3-5 minutes. Remove the skillet from the heat and set it aside.
- In a large bowl, crack the eggs and whisk. Add the spices; garlic powder, parsley, black pepper, salt, and red chili flakes.
- Add the sautéed veggies to the egg mixture and whisk until just combined.
- Pour the egg mixture into the greased muffin pan, filling almost higher than 3/4th. Bake the egg muffins for 17-20 minutes.
- Transfer the baked muffins to a serving platter and garnish with some fresh onions and serve.
Equipment
Notes
- Storing leftovers: Once the egg muffins are completely cool, transfer them to an airtight container and refrigerate for up to 5 days.
- Freezing: For longer storage, place in a freezer-safe container, and freeze for up to 3 months. Thaw in the refrigerator overnight, and follow the reheating instructions below. Or skip thawing and microwave for 1–2 minutes, or until warmed through.
- Reheating: Wrap or cover egg muffins with a damp paper towel and microwave for 20–30 seconds, or until warmed through. Or place in the oven and bake, covered, at 350°F for 5–10 minutes, or until warmed through. You can also air fry at 375°F for 3–4 minutes, or until warmed throughout.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
