Breakfast Egg Muffins (3 Ways)


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Egg muffins are a healthy, easy, on-the-go breakfast. They’re filling, low-carb, and perfect for meal prepping. Just switch up a few simple veggie and protein ingredients to create delicious combos that will last you through the week!

Several egg muffins.

Egg muffins are my go-to healthy breakfast. When I’m trying to balance a busy schedule but want to adhere to my healthy goals and habits, I meal prep a dozen of these and keep them in my fridge or freezer. Then, I can just grab, reheat, and enjoy!

Egg muffins are basically mini breakfast casseroles or frittatas that are easily customizable. You’ve seen me make them before, with my zucchini and prosciutto egg muffins, but the flavor combinations are endless.

Today, I’m sharing three new flavors, but it’s super easy to mix and match your favorite vegetables, meats and herbs for tasty variety. You can make them vegetarian, keto, or dairy-free, it’s up to you!

Egg muffin in a pan.

Breakfast Egg Muffin Ingredients

Similar to making a frittata or scramble, all you need for these muffins are an egg base and some fresh ingredients. Here’s the breakdown.

  • Egg base: Simply whisk up a bowl of eggs and season with salt and pepper.
  • Vegetables: Now’s the time to sneak in more greens for breakfast! You can add in just about any vegetable such as sauteed spinach, steamed broccoli, or tomatoes. Just dice into small pieces before combining with the egg base.
  • Meat (optional): Looking to add some extra protein? Bacon or sausage are delicious options that pair well with any vegetable. Just pre-cook it before adding to the eggs.
  • Cheese (optional): From grated parmesan cheese to cheddar cheese and goat cheese crumbles, the choice is yours! You can add the cheese into the veggie and meat mix or sprinkle it on top, it’s up to you.

Find the printable recipe in the recipe card below.

How To Make Egg Muffins

Now that you have a basic understanding of what goes into these muffins, let’s get cooking.

Whisk the eggs. Each muffins requires 1 egg to make. So, depending on how many muffins you are making – follow this general rule.

Whisking eggs in a bowl.

Create your add-ins. You have the choice of throwing in vegetables, meats, or cheeses. But, to keep the ratio even with the egg base, you will need about 3 to 4 cups of add-ins for 12 muffins.

Fill the muffin tray with ingredients. First, add in your vegetables and meats, then pour the egg mixture into each muffin until it reaches about 90% full.

Ingredients for egg muffins in a baking pan.

Bake at 350°F (175°C) for 20 to 25 minutes. The muffins should be cooked through, but you don’t want them overcooked.

Let the muffins cool. Then run a knife along the outer edge and remove each muffin.

Egg muffins in a pan.

How to Store and Reheat

The best part about these muffins is that they make for an easy breakfast meal prep. You can make a batch on Sunday and enjoy them all week long.

  • To store: Place them in an airtight container, and store in the fridge for 3 to 4 days or in the freezer for up to three months.
  • To reheat: If frozen, it’s always best to thaw them in the fridge the night before. Then, simply pop them in the microwave for about 30 seconds, or until warmed through.
Egg muffins on a plate.

More Healthy Breakfast Ideas

Here are a few more healthy breakfast ideas to keep in your morning rotation.

I hope you enjoy these egg muffins! If you make them, let me know how they turned out in a comment below! Your review helps others in the community.

Egg muffins on a plate.

Easy Egg Muffins (3 Ways)

4.94 from 65 votes
Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes
Servings: 12 servings
Author: Lisa Bryan


Egg muffins are the perfect on-the-go breakfast that's healthy, low-carb, and great for meal prep. Just switch up a few simple ingredients to create delicious combinations that will last you through the week. Watch the video below to see how I make all three flavors in my kitchen!



Egg Base

  • 12 large eggs
  • kosher salt and freshly ground black pepper, to taste

Broccoli, Bacon & Cheddar

  • 4 cups broccoli florets
  • 3 slices bacon
  • 1 cup grated cheddar cheese
  • ¼ cup chives, finely sliced

Italian Sausage, Kale & Parmesan

  • ½ pound Italian sausage
  • 1 shallot, finely diced
  • 3 cup (packed) kale leaves, roughly chopped
  • 1 cup grated parmesan

Spinach, Tomato & Goat Cheese

  • 24 grape tomatoes, halved
  • 1 cup (packed) baby spinach
  • 1 green onion, thinly sliced
  • 6 ounces goat cheese


Egg Base (Same For All Flavors)

  • Add the 12 eggs to a large 4-cup measuring cup and season with salt and pepper. Whisk the eggs until fluffy.

Broccoli, Bacon & Cheddar

  • Slice the bacon into ½-inch thick pieces. Add to a saute pan over medium heat, stirring frequently and cook until crispy. Use a slotted spoon to remove the bacon to a paper towel.
  • Fill a pot with 1-inch of water and bring it to a boil. Insert a steamer basket, then add the broccoli florets. Cover with a lid and cook for 5 to 6 minutes. Remove the steamer basket and broccoli, and let cool for a couple of minutes. Then dice the broccoli into small pieces.
  • Fill the muffin tray about half full with pieces of broccoli, bacon, and cheddar cheese. Sprinkle with chives. Then fill with egg mixture about 90% full and bake at 350°F for 20 to 25 minutes.
  • Let the muffins cool slightly, then run a knife along the outer edge and remove each egg muffin. Enjoy immediately or store in the fridge or freezer.

Sausage, Kale & Parmesan

  • Add the sausage to a saute pan on medium heat. Use a spatula to break up the sausage and cook it until it's just browned.
  • If there's enough fat in the pan from the sausage, you might not need to add oil. But if the pan looks dry, add 1 tablespoon of olive oil. Add the shallot and kale to the pan and saute for 2 minutes, or until the kale has wilted. Then remove from the heat.
  • Fill the muffin tray about half full with the sausage kale mixture. Sprinkle some parmesan cheese into each muffin cup. Then fill with egg mixture about 90% full and bake at 350°F for 20 to 25 minutes.
  • Let the muffins cool slightly, then run a knife along the outer edge and remove each egg muffin. Enjoy immediately or store in the fridge or freezer.

Spinach, Tomato & Goat Cheese

  • Roughly chop the baby spinach. Then, add a small handful of spinach to each muffin cup.
  • Add 4 grape tomatoes halves and a sprinkle of scallions and goat cheese. Then fill with egg mixture about 90% full and bake at 350°F for 20 to 25 minutes.
  • Let the muffins cool slightly, then run a knife along the outer edge and remove each egg muffin. Enjoy immediately or store in the fridge or freezer.

Lisa’s Tips

  • Nutrition information is based on the broccoli, bacon, cheddar flavor.
  • Each flavor listed in the recipe card has enough ingredients to fill a complete 12-muffin pan. You can always use less of each flavor combination and mix and match as I’ve done.
  • For the spinach, tomato, and goat cheese muffin, you might need to cook it 1 to 2 minutes longer, as there is more juice from the tomato.
  • If you are using a regular muffin tin, you can use an oil spray or silicone cups to take the muffins out. Just make sure to not use the paper cups as it will stick.
  • Unfortunately, the ceramic muffin pan I used in the video is no longer available.


Calories: 134kcal | Carbohydrates: 3g | Protein: 9g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 177mg | Sodium: 167mg | Potassium: 177mg | Fiber: 1g | Sugar: 1g | Vitamin A: 557IU | Vitamin C: 28mg | Calcium: 107mg | Iron: 1mg
Course: Breakfast
Cuisine: American
Keyword: breakfast egg muffins, egg muffin cups, egg muffin recipe, egg muffins
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

Recipe originally posted January 2020, but updated to include new information for your benefit!

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

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Recipe Rating


  1. I made the broccoli, cheddar, & bacon egg muffins. They were absolutely delicious & easy to make! Highly recommend!!!5 stars

  2. Greatest idea! I hid some maple sausage from breakfast this morning and sauteed the spinach, red pepper and onion in the drippings. Perfect for me for the week days. Thank you for all you do!5 stars

  3. I made the bacon broccoli, and also used your basic recipe to make a vegetarian option, and sausage – bell pepper – red onion option. They were all dry. I have wondered why Starbucks egg white bites are so high in calories, but now I am guessing oil is added because theirs are not dry like these.2 stars

    1. Hi Kimberly – they shouldn’t be dry. It sounds like you may have overcooked them a bit. Keep in mind that all ovens bake slightly differently. Next time, I’d recommend removing them from the oven a couple of minutes earlier. :)

  4. My go to for busy mornings. Make ahead, freeze, pop out of freezer, microwave and boom! Breakfast in a flash!

  5. This is so good and so easy. I made a whole big batch and freeze them so I can take it to work. I line my muffin tins cupcake liners so I can take these to work. During lunch break, I just pop them in the microwave for about a minute. So easy and filling!5 stars

  6. So good and easy! For Christmas brunch, I had a build your own station with all kinds of veggies, meat, and cheese. I think I overcooked them a bit. My dil and I looked at them after 20 minutes and thought they needed a few more minutes, but we should have pulled them out. They seemed a little dry. Love that these can be made in advance and put in the freezer. My daughters and I are planning on meal prepping these for quick breakfasts in the morning before work. Thank you!5 stars

  7. These egg muffins are part of my weekly meal prep rotation. I use whatever veggies, cheeses and herbs I have – Love them no matter what combination!! Very portable and perfect for a quick breakfast.4 stars

  8. I made these with spinach and tomato and goat cheese as your recipe gave me the idea, and they are amazing. I love the ease of making them as well as the fact that I can throw them in the freezer to take to airport for upcoming travel. Such a great idea!5 stars

  9. Love, love, LOVE the egg muffins! The various ingredient combos are endless and so delicious! I’m coveting your 6 cup ceramic muffin pan and would love your recommendation for an equivalent. Thanks for all of your brillance and wisdom, Lisa!5 stars

    1. I’m so glad you love these egg muffins! I’m still on the hunt to find an alternative for the ceramic muffin pan, stay tuned.

  10. These are seriously so good and healthy too and I love making them and having them on hand. My kiddos love them too.5 stars

  11. What should I do differently next time.. mine deflated while cooling and I ended up with thin dense muffins. 

    I lightly coated the inside cups of a nonstick muffin pan with avo oil. Then layered spinach, bacon, bell pepper, grated cheddar cheese, then whisked egg. Topped with ground black pepper and convection baked at 350 for 20 mins. They were puffy when I pulled them out then deflated.

    Note: after whisking the eggs I strained them before pouring into muffin cup. Any feedback would be great! Thank you.5 stars

  12. I’ve made this recipe in muffin tins, but I just got 1-cup Souper Cubes and I prefer the 1-cup, brick-shaped portions! Plus I can freeze them.

    Lisa, I’m recovering from surgery right now and over the last couple weeks, I used a lot of your recipes to do some make-ahead freezer meals to keep me nourished as I recover. I noticed when I was searching, there aren’t many good results for “recipes to eat while recovering from surgery.” Maybe you should make one! It could also appeal to people wanting to make food for a loved one after surgery.5 stars

    1. Thanks for the tip! I’ll consider that as a post, but hope you’re on your way to a speedy recovery Ali.

      1. I second this request. I will be having shoulder surgery in Nov. and could really use some good freezer recipes that my family can have in the freezer while I am out of commission. Thank you!

  13. I’m wondering how you avoid browning? I just have done something wrong as there was a brown film around the sides and bottom.5 stars

    1. Hi Sandra – a little browning is definitely normal. You could always reduce the temperature and cook them a bit longer. :)

    2. Lisa I’ve never seen a recipe without milk or cream for quiche do you have a ratio I could use like 1/2 cup milk per egg
      Does this work with pastry as well

  14. I made these egg muffins this morning. It was super easy to organise and do. I used all three of Lisa’s suggestions and made 18! They are great for freezing and having a quick meal to heat up when needed and also a great breakfast treat. What I love is the healthy ingredients that I can put in each muffin and know that my family is getting the goodness out of something that tastes delicious!

    Thank you Lisa!

  15. I went full meal prep with these babies! I made a full batch of 12 in each flavor combination so we could have them for breakfast a couple of days, and freeze the rest for later! Breakfast for busy working days sorted, thanks so much Lisa!5 stars

  16. I took these to a friend (the tomato, spinach and goat cheese variety) and her husband said they were the best egg muffins he had ever had.  And they were just gorgeous too!!  Thanks Lisa!
    5 stars

  17. First off, these are excellent. They’re simple, endlessly customizable, low-carb, freezable, and fantastic to make in bulk. The first few times I made them, they came out perfect, but then they started sticking like crazy, even though I was dutifully greasing the cups each time with olive oil spray and rubbing them down by hand to ensure they were properly coated.

    I was about to give up on these with batch after batch coming apart around the fillings, and then I found a tip that saved the day- grease the cups with an oil that’s solid at room temperature. Think butter, bacon grease, coconut oil, even shortening or lard. My problem was that the olive oil kept rolling down the walls of the cups and not staying put. I made a batch just now with the cups greased with butter, and they look perfect. And failing that, Trudeau makes an excellent silicone muffin pan.5 stars

  18. I bought the ceramic muffin pan and made a batch of these.  
    Do you spray the pan?  These stuck to the pan and made a huge mess coming out.  
    I love these and they’re so easy and I love having breakfast ready…. 

      1. I made these muffins following this recipe and they are so convenient to grab and go for work. I really liked the ideas of mixing the different types of meats, veggies, and cheeses for a variety of egg muffins. I too used a metal baking pan for this recipe; however, now I am inspired to purchase a ceramic one. Thanks again for blessing us with this recipe!!

        I liked the recipe so much, I signed up to receive the emails and I look forward to making more recipes!5 stars

      2. This ceramic muffin pan is my favorite and so easy to clean! Also, glad you’re loving this recipe as well, Regina.

    1. I had the same problem until I bought some silicone muffin liners.  I purchased the OXO brand individual liners but I would probably buy the whole silicone muffin tin if I were to do it over since you have to wash these individually although they haven’t tipped over in the top rack of the DW so far 👍🏻 Definitely a game-changer though when making egg muffins.  I just sprayed the silicone muffin liner with a quick spritz of vegetable oil spray and they do great!!

  19. Doing the whole30 meal plan this month and made the Italian sausage and kale egg muffins (without the cheese). Super easy and so delicious! Leftovers in the freezer for future meals.  Thanks! 5 stars

    1. I had some premade pie shell dough in the fridge so I rolled it very thin, cut into 3” circles and lined the muffin tins with the dough and then filled them per your recipe with veggies I had in the fridge, baked them and they came out amazing. I flash froze them and put them into freezer bags and I take out 1 or 2 and warm them for lunch. Quick, easy and delicious. Thank you for this amazing recipe.

      1. Hi Sharon – That sounds amazing! Thanks for sharing and glad you love these egg muffins.