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    Home » Recipes » Breakfast

    Spinach Egg Muffins

    Published: Dec 27, 2021 · Post may contain affiliate links

    Jump to Recipe Jump to Video Print Recipe

    Healthy Breakfast Egg Muffins with Spinach are the best make-ahead, high-protein breakfast that'll keep you full for hours. They are a delicious, healthy idea for a morning meal that's portable.

    cream colored plate with veggie egg muffins on blue table with sliced oranges and a white napkin
    • About Spinach Egg Muffins
      • Ingredients
        • Cost of Recipe
    • How to Make Egg Muffins with Spinach
    • Recipe Tips
      • Variations
        • Ingredient Options
        • Alternative Prep & Cooking
        • How to Make Allergy Friendly
        • How to Fix a Mistake
      • Make Ahead Ideas
      • Storage Suggestions
    • Frequently Asked Questions
      • Nutrition Benefits
      • What to Serve with Breakfast Egg Muffins

    About Spinach Egg Muffins

    Breakfast egg muffins are my go-to breakfast to keep in the fridge or freezer for a high-protein, vegetable-packed, easy meal.

    These egg muffins keep you full for hours and help power you through the morning without the distraction of a hungry tummy.

    Another absolutely wonderful thing about these is the fact that they make your life so easy in the morning because you can make a big batch to have breakfasts prepared for a whole week. Plus, they keep well in the fridge as well as the freezer.

    When you're ready to eat them, enjoy them cold or microwave for about 30-60 seconds — a little more if they're frozen — and enjoy!

    Egg muffins are basically just eggs, veggies, and cheese baked into a muffin form. They are packed with protein and each serving has over 1 cup of veggies, so they are a fabulous way to start your day.

    You can't beat them for a tasty breakfast! Also, a big bonus is that you get a delicious and portable breakfast option that's great for meal prepping when you bake them into muffins.

    cheese, crushed red pepper, oregano, mushrooms, yellow bell pepper, onion, fresh spinach, carrot, cayenne pepper, garlic powder, eggs, oil, and a bowl of cottage cheese

    Ingredients

    Oil: You need oil to sauté the veggies. You can use any oil you have. I typically use olive oil or avocado oil. Butter is another option.

    Veggies: The veggies you sauté before adding spinach are onions, bell peppers, carrots, and mushrooms. Specifically, you can use any type of onion and any color bell peppers. Also, both white button mushrooms and portabella mushrooms are great. Feel free to play around with the veggies you add depending on what you have and what you like. You'll want about 5 cups chopped veggies to sauté.

    Spices: Oregano, garlic powder, crushed red pepper, cayenne pepper, and salt are the spices in this recipe. However, you can change up the amounts or types of spices used in your spinach egg muffins.

    Spinach: Spinach is the main veggie in here, and I think it's easiest and more budget-friendly to use frozen. But feel free to use fresh or frozen chopped veggies (or a combination) for all of the veggies in this recipe.

    A note on organic veggies: It's more important to increase the number of vegetables (and fruit) you eat as opposed to focusing on whether or not they are organic. There is extensive research on the safety of conventional and organic produce, and the research shows that the most beneficial thing for your health is to eat more veggies & fruits. For more info, check out this post on conventional and organic produce.

    Cottage Cheese: Buy whatever cottage cheese you prefer. I typically go with the kind that has the least amount of ingredients, and I often buy the full-fat cottage cheese as I do not like the taste of reduced-fat or fat-free. I do not recommend using fat-free cottage cheese in this recipe.

    Eggs: Eggs are full of vitamins, and both the white and yolk are nutritious. Large grade A eggs are used for testing this spinach egg muffin recipe. I typically buy store-bought, white eggs. However, you can use whatever you prefer.

    Also, the number of eggs doesn't need to be exact. You can also use 6 extra-large or 8 medium eggs.

    If you have been advised to avoid eggs by your health care provider, an egg substitute will work in place of the eggs. Use enough for about 7 to 8 eggs.

    Cheese: Mozzarella and cheddar are the two kinds of cheese I like to use in this recipe. Additionally, parmesan can also be added for extra flavor.

    Cost of Recipe

    • oil 1 tablespoon: $0.24
    • onion 1 medium: $0.50
    • bell pepper 1 medium: $0.98
    • carrots 4 medium: $0.80
    • mushrooms 6 ounces: $1.49
    • oregano 1 teaspoon: $0.08
    • garlic powder ½ teaspoon: $0.02
    • red pepper flakes ¼ teaspoon: $0.01
    • cayenne pepper ¼ teaspoon: $0.02
    • spinach 10 ounces: $1.99
    • cottage cheese 2 cups: $2.49
    • eggs 7 large: $1.61
    • cheese 5 ounces: $2.49

    TOTAL COST: $12.72 or $1.59/serving (Based on San Diego grocery stores 2021)

    Note that this is not the recipe; it's simply to show the cost breakdown of ingredients. Be sure to scroll down to the full recipe to see the specific ingredients and directions.

    four photo collage with peppers, carrots, and onions being sauteed in a skillet, second photo is of a bowl of spices about to be added to the veggies, the third photo is spinach added to skillet, and fourth photo is hands cracking eggs into a blue bowl
    four photo collage with first photo of hand stirring eggs and cheese, second photo of vegetables being added to the eggs, third photo is the mixture being transferred to silicone muffin molds, fourth photo is of mixture being transferred to a clear circular baking dish

    How to Make Egg Muffins with Spinach

    Time needed: 1 hour and 5 minutes

    These are really simple to make. They take a few extra minutes to prepare (because you have to chop veggies and sauté), but it's not too much work. All you're doing is sautéing the veggies and stirring them with some eggs and cheese. Then you bake, and you're good to go.

    1. Chop and sauté the veggies.

    2. Stir in the spices.

    3. Add the spinach and cook until all the juices have been released.

    4. Whisk together eggs and cottage cheese.

    5. Stir cheese into the egg mixture.

    6. Mix the veggies into the egg cheese mixture.

    7. Transfer to muffin tins or baking dish.

    8. Bake and enjoy!

      blue counter with white napkin and plate of spinach egg muffins and oranges

    Recipe Tips

    Variations

    Ingredient Options

    Veggies: Feel free to use whatever veggies you like and have in your kitchen. I typically use onions, bell peppers, carrots, mushrooms, and spinach. In total, you want about 5 cups of diced veggies to sauté.

    Spinach: Both fresh and frozen spinach with work. While frozen is nice because it's already chopped and typically less expensive, fresh spinach also works. Be sure to cook until all the liquid from the spinach has been absorbed.

    Alternative Prep & Cooking

    These are baked into egg muffins making them more portable. However, you can also bake them in a 13x9 baking dish... similar to how I make my baked protein pancakes - my other all-time favorite breakfast.

    How to Make Allergy Friendly

    These spinach egg muffins are already gluten-free, soy-free, and nut-free. Since they are egg muffins, you can't really make them egg-free.

    Therefore, seeing as dairy-free cottage cheese options are not guaranteed to work, I don't recommend making these egg muffins dairy-free.

    For some high protein, dairy-free, egg-free breakfast alternatives, try a Berry Green Dream Smoothie or Mushroom and Sausage Hash.

    How to Fix a Mistake

    These spinach egg muffins are incredibly forgiving. Which means you don't have to worry too much about making a mistake.

    Don't have enough eggs or cheese: If you don't have enough eggs, add a little more cottage cheese or shredded cheese. If you don't have a lot of cottage cheese, add another egg and some shredded cheese. The amount of shredded cheese isn't important to make up for.

    white plate with egg muffins and a slice of cantaloupe with a muffin tin in the background

    Make Ahead Ideas

    These are great to make ahead! Plus, you can cook and refrigerate or freeze to enjoy later.

    To make life easier when you are cooking, chop the veggies in advance or use pre-chopped veggies (fresh or frozen).

    Storage Suggestions

    Keep these in an airtight container in the fridge for up to 5 days and in the freezer for up to 6 weeks.

    Frequently Asked Questions

    How do you reheat the Healthy Breakfast Egg Muffins?

    Place two from the fridge on a microwave-safe plate, cover, and microwave for 30-60 seconds. Heat in additional 30-second intervals until warm.
    For frozen, add an extra 60 seconds to start and heat until warmed through.

    Can you use yogurt in place of cottage cheese?

    I have not tried this yet, so I cannot say for sure. However, I have heard from other readers that they used plain greek yogurt and these spinach egg muffins turned out great.

    Are eggs healthy?

    Eggs are a great source of budget-friendly, vegetarian protein and are full of vitamins. Vitamin D, Vitamin B12, choline, selenium are some of the nutrients in eggs.
    In previous years, eggs have been labeled as unhealthy because they contain a lot of cholesterol. However, it's been shown that cholesterol in food doesn't raise blood cholesterol in most humans.

    close up photo of a plate of egg muffins on a blue table

    Nutrition Benefits

    These egg muffins are high in protein and have some fiber thanks to the veggies. Since it's not as easy to get veggies at breakfast, especially in portable breakfast options, these egg muffins come through to get you extra nutrients.

    What to Serve with Breakfast Egg Muffins

    Add a serving or two of carbohydrates to give you a little more staying power with these egg muffins. When paired with avocado toast, a bowl of oatmeal, roasted potatoes, hash browns, cooked quinoa, or whole-grain toast, this will keep you full for hours.

    white plate with avocado toast, two spinach egg muffins, and a clementine

    Final thoughts:

    There's a reason this is one of my most popular recipes; the egg muffins are delicious, filling, and a great way to get veggies & protein in first thing in the morning. So take a little time to prepare these filling breakfast egg muffins and have breakfast for the week.

    MORE HIGH PROTEIN BREAKFAST RECIPES YOU'LL LOVE:

    • Protein Pancakes
    • Breakfast Tostadas
    • Mushroom and Sausage Hash
    • Recovery Smoothie
    • Breakfast Enchiladas
    cream colored plate with veggie egg muffins on blue table with sliced oranges and a white napkin

    Egg Muffins

    Healthy Breakfast Egg Muffins with Spinach are the best make ahead, high protein breakfast that'll keep you full for hours.
    5 from 9 votes
    Print Rate
    Prep Time: 20 minutes minutes
    Cook Time: 45 minutes minutes
    Total Time: 1 hour hour 5 minutes minutes
    Servings: 8
    Author: Meme
    Total Cost: $12.72 or $1.59/serving

    Ingredients

    • 1 teaspoon oil
    • 1 medium onion diced
    • 1 medium bell pepper diced
    • 4 medium carrots diced or grated
    • 6 ounces mushrooms diced
    • 1 teaspoon oregano
    • ½ teaspoon garlic powder
    • ¼ teaspoon red pepper flakes
    • ¼ teaspoon cayenne pepper
    • 10 ounces spinach fresh or frozen
    • 16 ounces cottage cheese
    • 7 large eggs lightly beaten
    • 5 ounces cheese shredded (about 1 ¼ cup)
    US Customary - Metric

    Instructions

    • Preheat oven to 375°F. Grease a baking dish or muffin tins with a little oil, or use non-stick or silicone cupcake liners.
    • Heat oil in a large non-stick or ceramic skillet over medium heat. Add onion, bell pepper, and carrots, and cook until slightly tender, about 7 minutes. Add mushrooms, and cook until they release their juices, about 5 minutes.
    • Season with oregano, garlic powder, red pepper flakes, and cayenne pepper.
    • Stir in spinach, and cook until all liquid from spinach has been absorbed. Remove from heat.
    • In a large mixing bowl, stir together cottage cheese, eggs, and cheese. Once combined, stir in vegetable mixture.
    • Pour mixture into the prepared muffin tin or baking dish.
    • Bake in preheated oven for 24-28 minutes until eggs are set. Remove from oven and let cool about 5 minutes before serving.
    • Promptly refrigerate leftovers. Keeps refrigerated for 5 days and frozen for 1 month.

    Video

    Notes

    *Makes 16 regular-sized muffins. Can also use a (deep) 9-inch round baking dish or a 9 x 13-inch baking dish.
    *Spinach can be fresh or frozen. If frozen, allow to slightly thaw before adding to make it easier to add to the veggies. If fresh, chop before adding.

    What to Use in This Recipe

    two black skillets with silver handles
    Skillet
    red spoon
    Spoon
    multi colored silicone muffin liners
    Muffin Liners
    Did you try this recipe?Be sure to leave a comment & recipe rating below. Bonus points for tagging @memeinge & #livingwellkitchen on Instagram! THANK YOU! xo

    Meme

    This post was originally published on September 25, 2014. Text, recipe, and photos have been updated.


    Spinach Egg Muffins Nutrition Facts

    Nutrition Facts
    Egg Muffins
    Serving Size
     
    2 muffins
    Amount per Serving
    Calories
    225
    % Daily Value*
    Fat
     
    12
    g
    18
    %
    Saturated Fat
     
    6
    g
    38
    %
    Cholesterol
     
    171
    mg
    57
    %
    Sodium
     
    421
    mg
    18
    %
    Potassium
     
    468
    mg
    13
    %
    Carbohydrates
     
    9
    g
    3
    %
    Fiber
     
    2
    g
    8
    %
    Sugar
     
    5
    g
    6
    %
    Protein
     
    18
    g
    36
    %
    Vitamin A
     
    10225
    IU
    205
    %
    Vitamin C
     
    24.2
    mg
    29
    %
    Calcium
     
    257
    mg
    26
    %
    Iron
     
    1.8
    mg
    10
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    Doesn't this recipe look good?! You should probably share it:

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    Reader Interactions

    Comments

    1. Tara

      October 13, 2014 at 5:36 pm

      Quick question: Are these regular muffins or mini muffins? Thanks!

      Reply
      • Meme

        October 14, 2014 at 4:56 pm

        Great question. They are regular muffins. Thanks!!

        Reply
    2. MLD

      January 08, 2015 at 4:46 pm

      How would you go about reheating this? I'm assuming (hoping) in a microwave, but for how long?

      Reply
      • Meme

        January 11, 2015 at 9:01 pm

        Just a quick minute in the microwave should heat them up sufficiently. I usually just put two egg muffins on a microwave-safe plate and heat them for 30 seconds, flip, and heat another 30-45 seconds until they are hot. Enjoy!

        Reply
    3. Sabrina B

      January 28, 2017 at 8:33 pm

      thank you for this! Love how easy these seem to make in a batch and have ready to warm, my typical morning dose of vegetables is blended in a drink with protein powder, so I;d like to mix it up with a savory option!

      Reply
    4. Joan

      July 09, 2018 at 6:11 pm

      5 stars
      These receipes are great, I can't wait to try them and freeze them, I cook and freeze Dinner and lunch, but like the author I have shied away from breakfast. These look perfect, no more cooking one egg sandwich at a time. Thank you.

      Reply
      • Meme

        July 10, 2018 at 10:21 am

        Yay!! I’m so excited that you like them 🙂
        They are perfect to have in the freezer for an easy breakfast! Enjoy! xo

        Reply
    5. Lorie

      September 16, 2018 at 11:13 pm

      5 stars
      Oooooh I know all about all the interesting photo days. These look to gorgeous tobeat but I’m gonna eat them anyway!!!

      Reply
    6. Liz

      September 17, 2018 at 8:23 am

      5 stars
      I love egg muffins! Especially when I sandwich them between an English muffin!

      Reply
    7. Katie Ann Forrest

      May 23, 2019 at 6:32 am

      Are these ok to eat cold for a packed lunch

      Reply
      • Meme

        May 23, 2019 at 3:09 pm

        Yes! I eat them cold all the time 🙂
        Be sure to keep them refrigerated though because eggs can only be safely at room temperature for up to 2 hours.
        Enjoy! xo

        Reply
    8. MAUREEN A HOWARD

      July 11, 2019 at 10:19 am

      5 stars
      Haven't even tried it yet but am already imagining our own creations. Brilliant!

      Reply
      • Meme

        July 11, 2019 at 9:33 pm

        YAY!! Can't wait to hear what y'all try in here, Maureen 🙂

        Reply
    5 from 9 votes (5 ratings without comment)

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    Meme holding Watson at a restaurant in san diego.

    Hi, I'm Meme!

    A thirty-something registered dietitian nutritionist here to help you enjoy food, make eating easier, and live free of diets & shame.

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