by Olena

Egg Muffins

by Olena

Healthy Egg Muffins Recipe that you can refrigerate or freeze, then reheat or enjoy cold as a complete breakfast on-the-go or snack.

These egg muffins are a complete breakfast on-the-go or snack filled with quinoa’s complex carbs and flaxseed’s (or chia) healthy fats. Great for using up leftover quinoa, wilting spinach or sun dried tomatoes sitting at the bottom of a huge Costco jar. You could also make this recipe into an egg bake and cut into slices.

Please follow my recipe and either line baking tin’s openings with parchment paper liners or use silicone muffin tin. Do not bake directly in a non-stick metal muffin tin, egg muffins will stick.

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Also try my sweet potato egg bake and breakfast egg muffins (with broccoli). I hope you enjoy!

What Are Egg Muffins Ingredients

Eggs: Obviously. I’m not “afraid” of egg yolk anymore but if you want leaner version substitute with egg whites keeping ratio of 1 egg = 1/4 cup egg whites.

Quinoa: Why leftover cooked quinoa? Because it adds carbs to eggs keeping your belly full longer. If you eat only protein for breakfast you will be hungry in an hour. True story but if I ate too many carbs for dinner that’s what I do because my body is still full of energy. Balance, my friends. Your body knows best, not calorie calculators.

Vegetables: Because obvious again – health, fiber, vitamins

Flaxseed: OK, deep inside I wanted to skip it re-making this recipe but what 2018 human being who is looking for a healthy breakfast on-the-go recipe like these egg muffins doesn’t own a bag of “desperately needed to be used” flaxseed or chia seeds?! Plus it absorbs liquid from spinach.

Cheese: Everything tastes better with cheese.

Can You Freeze Egg Muffins?

Healthy Egg Muffins Recipe that you can refrigerate or freeze, then reheat or enjoy cold as a complete breakfast on-the-go or snack.

Absolutely!

  1. Cool (by the way, they cool fast), place in a gallon size resealable bag in a single layer, close 90%, push out as much air as possible and seal completely.
  2. Supporting the bottom with both hands, lay flat in a freezer to freeze overnight.
  3. Once frozen, you can toss the bag around the freezer. They stay fresh for up to 3 months.

How Do You Reheat (Frozen) Egg Muffins

  • From fridge: Pop in the microwave or toaster oven for a few minutes. As all appliances vary, it’s hard to say how long but using your own judgement should work.
  • From freezer: Thaw in the fridge overnight and then reheat as in step above.

In both cases, no need to remove the liner. It actually helps with holding egg muffins in case they are too hot.

Can You Eat Egg Muffins Cold

Of course! That is actually my favourite way to eat eggs in cupcake pan, especially in summer! But even in winter I do not mind.

How to Make Egg Muffins

  1. Preheat oven to 350 degrees F and place unbleached muffin liners into a 12 muffin tin. Healthy Egg Muffins Recipe that you can refrigerate or freeze, then reheat or enjoy cold as a complete breakfast on-the-go or snack.
  2. In a large mixing bowl, whisk the eggs. Add cooked quinoa, spinach, sun dried tomatoes, feta cheese, ground flaxseed, onion powder, salt and pepper; stir to combine. Healthy Egg Muffins Recipe that you can refrigerate or freeze, then reheat or enjoy cold as a complete breakfast on-the-go or snack.Healthy Egg Muffins Recipe that you can refrigerate or freeze, then reheat or enjoy cold as a complete breakfast on-the-go or snack.Healthy Egg Muffins Recipe that you can refrigerate or freeze, then reheat or enjoy cold as a complete breakfast on-the-go or snack.
  3. Divide mixture evenly between 12 muffin tin openings and bake for 20 minutes. Healthy Egg Muffins Recipe that you can refrigerate or freeze, then reheat or enjoy cold as a complete breakfast on-the-go or snack.
  4. Remove from the oven and let cool for about 10 minutes. Serve hot or cold.  Healthy Egg Muffins Recipe that you can refrigerate or freeze, then reheat or enjoy cold as a complete breakfast on-the-go or snack. Healthy Egg Muffins Recipe that you can refrigerate or freeze, then reheat or enjoy cold as a complete breakfast on-the-go or snack.
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Egg Muffins

5 from 1 reviews

Healthy Egg Muffins Recipe that you can refrigerate or freeze, then reheat or enjoy cold as a complete breakfast on-the-go or snack.

  • Author: Olena of ifoodreal.com
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 12 muffins

Ingredients

  • 9 eggs, large
  • 1 cup cooked quinoa
  • 2 handfuls spinach, coarsely chopped
  • 1/2 cup sun dried tomatoes packed in oil/water, drained & chopped
  • 1/4 cup feta cheese, crumbled
  • 3 tbsp ground flaxseed or chia seeds
  • 1 tbsp onion or garlic powder
  • 1/2 tsp salt
  • Ground black pepper, to taste

Instructions

  1. Preheat oven to 350 degrees F and place unbleached muffin liners into a 12 muffin tin.
  2. In a large mixing bowl, whisk the eggs. Add cooked quinoa, spinach, sun dried tomatoes, feta cheese, ground flaxseed, onion powder, salt and pepper; stir to combine.
  3. Divide mixture evenly between 12 muffin tin openings and bake for 20 minutes.
  4. Remove from the oven and let cool for about 10 minutes. Serve hot or cold.

Store: Refrigerate in an airtight container for up to 5 days. or freeze 

Freeze: For up to 3 months. Thaw in a fridge overnight and then reheat in a microwave for a few minutes.

Notes

Substitute eggs with egg whites keeping ratio of 1 egg = 1/4 cup egg whites.

You could make an egg bake in an 8 x 8 baking dish lined with unbleached parchment paper and then cut into squares.

 Did you make this recipe? Please give it a star rating in the comments.

About Olena

Hi, I’m Olena and this is my healthy family recipes blog. Originally from Ukraine, I now live on magic Vancouver Island in British Columbia. I’m here to help you with “What’s for dinner?”.

Made a recipe? Tag @ifoodreal or #ifoodreal on Instagram. I would love to share in the “Look what you made” stories.

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22 comments on “Egg Muffins

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  1. I found this recipe by chance when I first started using quinoa. It was such a hit with the family when I first made it I had to start using a pan to bake instead of muffin tins. I like adding a dash of herbs de provence to the mix. Thank you !

  2. I’ve made these muffins before, and they’re delicious! If I wanted to make this into an egg bake, what kind of baking dish should I use and for how long should I cook it?

    1. It depends whether you are freezing or refrigerating, PLUS all microwaves are so different in terms of power. Try in 15 secs intervals and figure out the optimal time. There is really no universal guide to microwaving.

  3. Fixin to make these for a great mid morning snack, gonna use the quinoa and kale from Costco, my favorite store!! Will let you know how they turn out!! Thanks for the awesome recipe!!

    1. You are welcome, Valerie. I love Costco for its affordability of real food as well. No one can beat their prices and selection. And I’m not the one that walks away with packages of some cleaning sprays so all money well spent.

      1. They turned out so good!!! I used all egg white and the quinoa and kale!!! I will be making these on a regular basis!! Perfect for a mid morning snack!! Costco is the only place I get my meats from!! My oldest son works at Costco!! Great pay and great benefits! Thanks again for the recipe!!

  4. I made this recipe tonight for dinner and loved it. Its easy to make and very flavorful. I used mostly egg whites and made it in an 8 x 8 baking dish. Great recipe!

  5. Tried out this recipes anda turned out wonderful. I love how simple and quick it is to assemble, and the convenience of having it prepared for an on the go breakfast or snack. I knew just from reading the ingredient list that this was going to be a winner (I mean, c’mon: spinach, feta cheese and sundried tomatoes ?) The result was even better than expected. I also loved the addition of chia seeds!

  6. Delicious! We’re the hit of our Easter brunch! Next time I’ll put the tomato, feta and spinach in first and cover with the egg mixture. Had trouble equally distributing everything! Otherwise perfect!

  7. I love having a good breakfast, I’m trying to incorporate healthier versions, and this one looks healthy and yummy! Pinned!

  8. These look so good! They remind me of mini quiches which I love, but, healthier. I’ll try making these in the next few weeks when I can actually turn my oven on again!