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 64 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. You can eat as many as you’d like – depending how hungry you are! I normally like to eat two muffins with a side of avocado slices or fruits.

  1. This recipe is in your WHOLE30 program. But it includes cheese. Isn’t Whole 30 supposed to be dairy-free? I find it confusing that This recipe is included in your program. Does the recipe work without the addition of cheese? I love your recipes, I’m just a bit overwhelmed trying to prep for the Whole30.

    1. Haven’t made yet but curious about freezing and the reheating? Want to make for meal prep. I’ve tried in the past and feel like it wasn’t successful. Thanks for the help.

  2. These are awesome! Sounds like a lot of people are having a hard time with the eggs sticking… parchment cups are the answer! They do not stick at all and are a game-changer for egg muffins.5 stars

  3. Love all theses flavor combos but my egg muffins had TONS of little tiny air pockets in them after they were baked. Any advice?5 stars

    1. Hi Jennifer! Happy you loved the egg muffins! It sounds like you may have whisked a bit to much air into the egg mixture before cooking. That usually causes the air bubbles. Hope your next batch turns out even better!

  4. These were delicious. Cooked them tonight. Only change I made to the recipe was to make them into mini quiches by cutting a pie shell into muffin size shells and putting the ingredients into the shells. So, so good. 5 stars

  5. This was so easy to make and perfect for my needs on the go. I like food I can grab literally in my home and not at the fast food joints. It bridges the gap between the electronic age and good nutrition. Thanks for the recipe. I do make mine with paper muffin cups as they have no clean up and fast set up. I must say i could spray light coconut oil for the egg recipe, but when I make my mini meatloaf muffins, there is enough oil that doesn’t really stick badly. No fear, eat well. Thanks for the great menu recipes.5 stars

  6. Just reviewing this recipe and see that you just put spinach in raw? You don’t recommend sautéing it before you put it in the cups? Thanks!

  7. Super easy to make and delicious. However, even though I greased the muffin tin, they stuck so badly to it that I think the tin is garbage because I can’t get the egg off.5 stars

    1. Hi Blaine – I’m glad you enjoyed the egg muffins! It sounds like you may need a new tin, things usually stick once the non-stick surface is scratched or worn off.

  8. So glad I have found your website and Facebook page. You have a lot of great recipes! Just made your egg muffins and can not wait to try them. I have made some of your smoothies and anti inflammatory drinks, love them. Thank you for all the great recipes and ideas. 5 stars

  9. These recipes look really apatizising!!!!
    Thanks so much as I was looking everywhere for these recipes.

  10. My daughter loves these! We’ve made them numerous times and have changed up the ingredients. So easy. And my husband just made a variation of them for lunch today with our leftover turkey from Thanksgiving. :) Thank you, Lisa!5 stars

  11. I love this recipe and want to try it for a fall brunch. Please share the ceramic muffin pan brand. I tried the link and Amazon states the product is not available.

    1. Hi Robin – Unfortunately I am not sure when they will re-stock the muffin pan! But I will be sure to find a similar one if I can.

  12. Loved this recipe. I bought a silicone muffin pan which made removal and cleanup a breeze. Currently doing whole30 so used compliant sausage and no cheese. Sautéed kale with onion and garlic and added as a base. Soooo good! Thank you! 5 stars

  13. Dear Lisa,

    I was wondering about the nutrition guide, for me it is not obvious if it refers to the whole meal or just one serving.
    Thank you for your help! :)

  14. This recipe is so easy to make. If you have eggs to use this is the recipe you need. 
    I put what I had in my fridge : onions, bacon, finely minced Brussels sprouts, tomato, cheese and the batter I’ve added to the egg mix some cream and a pinch of nutmeg. You can put anything you have into it and make something so tasty and amazing. 
    You should give this recipe a try, you won’t be disappointed. 5 stars

    1. Hi Audrey – Happy to hear you found this recipe easy to make! It’s such a great way to utilize any leftover ingredients you have in the fridge :)

  15. Made ’em. Loved ’em. But cleaning my muffin tin is a NIGHTMARE! I don’t have a nonstick tin but coated it with avocado oil. Still, the egg is stuck on there, probably for life. Any hints on how to clean if off, and how to prevent this again? Thanks!

    1. Hi Barbara – you could try soaking your pan in hot soapy water. But yes, many older or used non-sticks aren’t actually non-stick anymore. You could always line it with silicone muffin cups, or purchase the ceramic pan I mention in the video. It’s much healthier than non-stick as well. :)

      1. Thank you! Apparently, you can even buy an entire muffin pan made of silicone. I finally cleaned my old metal pan by soaking it with water and vinegar, then adding baking soda, then using an SOS pad. Will never bake eggs in that pan again! Will try your ceramic pan.

        Love your recipes! You are my cooking guru!

  16. I meal prepped the broccoli cheddar ones for breakfast this week and they turned out perfectly! Cooking time and temperature are perfect!5 stars

  17. Hi Lisa! I have prepared the egg-muffins and they were perfect to take at work for lunch and they Tasten super 👍🏻 many thanks, Anne5 stars

  18. I’ve made these egg muffins twice: first with goat cheese, cherry tomatoes and mexican veggies, sprinkled with parmesan and second time with tuna, onion and green olives. Delicious !!!!
    It was super easy and fast, everyone loved it.5 stars

    1. Hi Gabriela – I love your tuna version! That sounds amazing, I’ll definitely have to try that. But I’m happy you’ve been enjoying this recipe :)

  19. I have been meal prepping ever Sunday or so foe lunch. And i get breakfast at starbucks and I realized one day wow I spend a lot of money for a breakfast sandwich and coffee. Like almost $30 on breakfast. So i then started meal prepped breakfast. I was getting tired of hard boiled eggs 3 times a week and then oatmeal. I saw Lisa make these and I fell in love!! They are great, hardy and keep me full. I freeze them and take some out at night and microwave a few min and they are perfect. I had a ton on ingredients so they are very interchangeable. Perfect 5 stars

    1. Hi Stacy – I’m thrilled to hear you’ve found a new recipe to throw into your breakfast rotation! These little muffins are such an easy and delicious way to get your protein and veggies in :)

  20. These muffins were so easy to make and totally Whole30 compliant without the cheese. Even my kids gobbled them up! Thanks!5 stars

    1. Hi Michelle – It’s the best when you find recipes that are kid approved! Happy to hear you all enjoyed these muffins :)

  21. I made a bunch of these yesterday with the ingredients I had at home and now I have the perfect dinner for the week! So easy to reheat when I arrive late and tired from work.5 stars

  22. I loved these muffins. I made a spinach&tomato&goat cheese one on Sunday. So good. Thank you Lisa for always putting out the best for us! 🙂 p.s. i forgot to spray the muffin tin with oil, still they came out without problem. 5 stars

    1. Hi Assem – Spinach, tomato, and goat cheese is my favorite combo :) But, I’m glad to hear your muffins still came out perfectly without adding oil!

  23. Loved these!! We did ours with carmelized onions, sautéed fresh spinach, and cut up Cajun chicken sausage (oh and some hot sauce to the eggs)—delish!! Love that this is low carb and that we can throw whatever we have into them! We are on our second batch this week!!5 stars

  24. Hey Lisa! I made the muffins! Love them! I actually made them for dinner with your bacin wrapped sweet potatoes fries. I will post a pic on your Instagram, you got to see them 😁 made them with special orders for family, everyone likes their own creation. Had to number the pan so each one would know who’s who….lol5 stars

  25. Our breakfast for this week and we are loving it ❤️. Thanks Lisa for another easy and healthy recipe. Hope you continue making for breakfast prep such as this one.5 stars

  26. What a fun, easy recipe! I tried this out with some family that came to visit for brunch last week and it went over great! Also, since I’m vegan and didn’t want to miss out, I tried making a variation with vegan cheese and vegan eggs – SO GOOD!
    Keep up the inspiration!5 stars

  27. I started looking at your vlog, then switched to Instagram for practicing healthy eating habits. I made those muffins during a long weekend from whatever I had in the fridge: smoked salmon, cherry tomatoes & spinach. I have been eating them two days. Delicious! And big thanks for what you do! :)5 stars

    1. Hi Anna – I love your version of these egg muffins :) Can’t wait for you to start incorporating healthy habits for the new year!

  28. I made these with spinach, bacon and gouda cheese. They are amazing! I could barely wait for them to cool down before I started eating.
    They taste amazing and cook without making the egg “rubbery”. I’m not always the biggest fan of eggs but this is a game changer.
    New weekly staple here we go!5 stars

  29. I just made these today and will probably be making them every week to snack on them during the week. So easy, accessible ingredients, on budget meal! Love it!5 stars

  30. I made these egg muffins yesterday using onions, mushrooms, Canadian bacon, spinach, and cheese. They turned out delicious! Definitely easy to make and wonderful to have ready in the refrigerator to heat up and enjoy! 5 stars

  31. Hi, I love your site! I have made these before with all egg whites with no problem, however this round using whole eggs, my muffins had huge air pockets and felt like egg muffin tops not whole muffins that I could not slice through.

    Do you think the culprit is over beating the eggs?

      1. I had the same problem and did not over beat the eggs. I tried again and made sure the middle was full enough in each one so they didn’t collapse in the center. The only thing is that I may have overfilled them a bit and couldn’t quite fit one egg per muffin, so I need to tweak it a bi next time to get it just right. They still taste great either way… I just wanted them to look pretty 😀5 stars

    1. Hi Paula – You can find the link to the ceramic pan under the section “How To Make The Best Egg Muffins”.

  32. Hi Lisa, I’m Victoria from Belfast Northern Ireland. I came across your youtube channel and im so excited to have a go at your ideas.. espesh the egg muffins! I struggle with coming up with nutritional dinner ideas and sussing out lunch ideas for my husband and I but having looked thru so many ‘meal prep’ videos, I am loving the look of yours. Thank you for sharing them. I was thinking I might use the egg muffin ones for lunch at work.. I work as a special needs classroom assistant and don’t get much time for lunch, so thought these will be handy to eat quick :) Will let you know how I go. Happy New Year.. Thanks again!!

    1. Hi Victoria – I am so glad you discovered Downshiftology as well! Can’t wait for you to try my meal preps and new recipes coming your way this year :)

  33. These are so delicious! I love that I can customize each one to what my family likes. We usually add roasted red peppers to the veggie mix too. So much more budget friendly than stopping at Starbucks.5 stars

  34. This is such a fun way to prepare breakfast. And with three different flavor options, everyone will get to choose their favorite. :)5 stars

  35. These were just delightful to create! I cleaned out my fridge and added all kinds of veggies, cheese, and meat. Thanks for this great low carb friendly recipe idea!5 stars