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.
About Healthy Breakfast Egg Muffins
This recipe is one of my all-time favorite breakfasts. They are my go-to breakfast to keep in the fridge or freezer for a high protein, vegetable-packed, easy meal.
These egg muffins keep me full for hours, and I can power 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. They keep well in the fridge as well as the freezer.
When you're ready to eat them, you can enjoy them cold or microwave for about 30-60 seconds -- a little more if they're frozen -- and enjoy!
What are Breakfast Egg Muffins
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're a fabulous way to start your day.
Why this recipe works
Veggies + eggs + cheese are a fabulous combo. You can't beat them for a tasty breakfast! And when you bake them into muffins, you get a delicious and portable breakfast option that's great for meal prepping.
How to Make Egg Muffins
- Chop and sauté the veggies.
- Stir in the spices.
- Add the spinach and cook until all the juices have been released.
- Whisk eggs and cottage cheese.
- Mix the veggies into the egg cheese mixture and add cheese.
- Transfer to muffin tins or baking dish.
- Bake and enjoy!
Tips for Making Healthy Breakfast Egg Muffins with Spinach
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.
The best ingredients for the recipe
Veggies: 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.
I think it's more important to increase the amount of veggies you eat as opposed to focusing on whether or not they are organic. If your budget allows, organic is a great option. However, it's more important to eat more veggies.
Eggs: Eggs are full of vitamins, and both the white & yolk are nutritious. I use large grade A eggs for this recipe. I typically buy store bought, white eggs. However, you can buy whatever you prefer.
If you have been advised to avoid eggs by your health care provider, egg substitute will work in place of the eggs. Use enough for 7 eggs.
Cottage Cheese: Originally, I used reduced fat cottage cheese and cheese in this recipe. However, now I buy the cottage cheese that has the least amount of ingredients, and I typically 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.
Cheese: Mozzarella and cheddar are the two cheeses I like to use in this recipe. Parmesan can also be added for extra flavor.
Make Ahead Tips
These are great to make ahead! You can cook and refrigerate or freeze to enjoy later.
To make life easier when you are cooking, you can chop the veggies in advance or use chopped veggies (fresh or frozen).
Variations
Substitutions:
Veggies: Feel free to use whatever veggies you like and have in your kitchen. I typically use onions, bell peppers, carrots, mushrooms, and spinach. You want 1 (10 oz) package spinach and about 5 cups diced veggies, so make it your own.
Spinach: Both fresh and frozen spinach with work. I typically use frozen because it's already chopped and it's typically less expensive, but fresh spinach will also work. Be sure to cook until all the liquid from the spinach has absorbed.
Alternative prep & cooking methods for these Egg Muffins:
These are baked into egg muffins because they're cuter, but I usually bake them in a 13x9 baking dish because it's easier... just like I do for my baked protein pancakes - my other all-time favorite breakfast.
Storage Tips:
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 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 they turned out great.
Nutrition benefits of this Egg Muffins recipe
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.
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.
What to serve with Healthy Breakfast Egg Muffins
I recommend adding a serving or two of carbohydrates to give you a little more staying power with these egg muffins. Paired with a bowl of oatmeal, roasted potatoes, hash browns, cooked quinoa, or whole grain toast, this will keep you full for hours.
Final thoughts:
There's a reason this is one of my most popular (by you) and most made (by me) recipes -- the egg muffins are delicious, filling, and a great way to get veggies & protein in first thing in the morning.
MORE HIGH PROTEIN BREAKFAST RECIPES YOU'LL LOVE:
- Protein Pancakes: baked, carrot cake, pumpkin, funfetti, bacon, bananas foster, cinnamon roll, berries & cream, apple
- Breakfast Tostadas
- Mushroom and Sausage Hash
- Recovery Smoothie
- Salmon Bagel Sandwich
- Breakfast Enchiladas
Egg Muffins
Ingredients
- 1 tsp oil olive or avocado oil
- 1 medium onion diced {about 1 cup}
- 1 medium bell pepper diced {about 1 cup}
- 4 medium carrots diced or grated {about 1 cup}
- 6 ounces mushrooms diced {about 2 cups}
- 1 tsp oregano
- 1/2 tsp garlic powder
- 1/4 tsp red pepper flakes
- 1/4 tsp cayenne pepper
- 10 ounce package frozen spinach slightly thawed {can use chopped fresh spinach}
- 2 cups cottage cheese 16 oz
- 7 large eggs lightly beaten
- 5 ounces cheese shredded {about 1 1/4 cup}
Instructions
- Preheat oven to 375°F. Rub a baking dish or muffin tins with a little oil.
- 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 prepared muffin tin or baking dish, and 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
What to use in this recipe:
Meme
Doesn't this recipe look good?! You should probably share it:
This recipe was originally published on September 25, 2014. Recipe was re-tested, text was updated, and video was added.
Meme
Doesn't this recipe look good?! You should probably share it:
Tara says
Quick question: Are these regular muffins or mini muffins? Thanks!
Meme says
Great question. They are regular muffins. Thanks!!
MLD says
How would you go about reheating this? I'm assuming (hoping) in a microwave, but for how long?
Meme says
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!
Sabrina B says
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!
Joan says
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.
Meme says
Yay!! I’m so excited that you like them 🙂
They are perfect to have in the freezer for an easy breakfast! Enjoy! xo
Lorie says
Oooooh I know all about all the interesting photo days. These look to gorgeous tobeat but I’m gonna eat them anyway!!!
Liz says
I love egg muffins! Especially when I sandwich them between an English muffin!
Katie Ann Forrest says
Are these ok to eat cold for a packed lunch
Meme says
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
MAUREEN A HOWARD says
Haven't even tried it yet but am already imagining our own creations. Brilliant!
Meme says
YAY!! Can't wait to hear what y'all try in here, Maureen 🙂