Egg Muffins

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

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 eggs and cottage cheese.
5. Mix the veggies into the egg cheese mixture and add cheese.
6. Transfer to muffin tins or baking dish.
7. 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 13×9 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

Healthy Breakfast Egg Muffins with Spinach are the best make ahead, high protein breakfast that'll keep you full for hours.

5 from 4 votes

Print Rate

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

Servings: 8

Author: Meme

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}

US Customary - Metric

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

*Makes 16 regular sized muffins

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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: