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Three healthy breakfast egg muffins on a cooling rack, with one broken in half to show the fluffy inside with spinach and peppers.

Meal Prep Breakfast Egg Muffins

Print Recipe
The perfect grab-and-go morning rescue! These healthy Breakfast Egg Muffins are packed with protein, easy to customize, and perfect for meal prep.
Course Appetizer, Breakfast
Cuisine American, French, Italian
Keyword breakfast egg muffins,healthy,meal prep,easy recipe,grab-and-go breakfast,, quickrecipes, healthybreakfastideas,
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 12 Muffins
Calories 413

Ingredients

10 large eggs

1/4 cup milk (any kind)

1/2 teaspoon salt

1/4 teaspoon black pepper

1 cup fresh spinach, chopped

1/2 cup red bell pepper, finely diced

1/2 cup crumbled feta cheese (or shredded cheddar)

Non-stick cooking spray or olive oil

Instructions

Preheat & Prepare: Preheat your oven to 375°F (190°C). Grease a 12-cup muffin tin very well with cooking spray or olive oil. This is a very important step!

  • A-muffin-tin-fresh-from-the-oven-with-twelve-golden-brown-and-puffed-breakfast-egg-muffins.

Add the Fillings: Divide the chopped spinach, diced bell pepper, and crumbled feta cheese evenly among the 12 muffin cups.

  • An overhead view of the fresh ingredients for breakfast egg muffins eggs, spinach, bell pepper, and feta cheese.

Whisk the Eggs: In a large bowl or a large glass measuring pitcher (this makes pouring easier!), whisk together the eggs, milk, salt, and pepper until they are smooth and slightly frothy.

Pour: Carefully pour the egg mixture evenly into the 12 muffin cups, filling each one about three-quarters of the way full.

    Bake: Place the muffin tin in the oven and bake for 20-22 minutes. The muffins are done when they are puffed up and the center is set (a toothpick inserted into the center comes out clean).

      Cool Slightly: Let the egg muffins cool in the tin for about 5 minutes. This helps them firm up and makes them much easier to remove. Run a thin knife around the edges if needed and gently lift them out. Serve warm!

        Notes

         

        An overhead view of the fresh ingredients for breakfast egg muffins eggs, spinach, bell pepper, and feta cheese.
        • Storage is Key: Store the completely cooled muffins in an airtight container in the refrigerator for up to 4 days. To reheat, just microwave for 30-45 seconds.
        • Freezer-Friendly: You can freeze these! Let them cool completely, wrap them individually, and place them in a freezer bag. They will last for up to 3 months.
        • Endless Variations: Feel free to use any cooked meat (like sausage or bacon), any cheese (like cheddar or Swiss), or any veggies (like mushrooms, onions, or broccoli) you have on hand.

        Kitchen Rescue Tips!

        • The Problem: "My egg muffins are stuck in the pan!"
        • The Quick Fix: This is the #1 problem, and the rescue is all in the prep. You must grease the pan very, very well. For a foolproof method, use silicone muffin liners—the egg muffins will pop right out every single time!
        • The Problem: "My muffins are rubbery and spongy!"
        • The Rescue: This means they were slightly overbaked. The best way to prevent this is to pull them from the oven when the center is just set, not completely hard. They will continue to cook a little from the residual heat as they cool.
        • The Problem: "They puffed up beautifully in the oven, but then they deflated!"
        • The Rescue: This is completely normal, so don't worry! It's just the steam escaping as they cool. They will still be absolutely delicious.
        For a full nutritional disclaimer, please see our Disclaimer page.
         
        Nutrition Facts
        Servings: 6
        Amount per serving  
        Calories 413
        % Daily Value*
        Total Fat 34.2g 44%
        Saturated Fat 8.7g 44%
        Cholesterol 628mg 209%
        Sodium 3572mg 155%
        Total Carbohydrate 5.9g 2%
        Dietary Fiber 1.6g 6%
        Total Sugars 2.4g  
        Protein 23.3g  
        Vitamin D 58mcg 292%
        Calcium 172mg 13%
        Iron 5mg 27%
        Potassium 396mg 8%