by Olena

Egg Muffins

by Olena

5 from 6 reviews

Egg Muffins

Egg Muffins Recipe

These egg muffins are easy, quick and are great for make ahead breakfasts. With quinoa, sun-dried tomatoes, spinach and cheese, these fluffy breakfast egg muffins are hearty and healthy. Not to mention clean out the fridge.

Eggs are our favorite breakfast. With heart healthy cholesterol egg yolks and vitamins, this is a fun twist on your boring scrambled eggs.

You could also make this egg muffins recipe into an egg bake and then cut into slices.

Egg Muffins

Breakfast 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.

breakfast egg muffin ingredients in a bowl

Vegetables: Because obvious again – health, fiber, vitamins.

Flaxseed: Flaxseed or chia seeds add healthy fats and help absorb liquid from spinach.

Cheese: Everything tastes better with cheese.

How to Make Egg Muffins

  1. Whisk eggs.
  2. Chop veggies and other ingredients.
  3. Mix everything in a large bowl.
  4. Divide mixture evenly between 12 muffin tin openings and bake for 20 minutes at 350 degrees F.

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.

eggs cracked into glass bowlchopped spinach on wood cutting boardmixing eggs and spinach in bowl with spatulaegg muffins in muffin tray; unbaked

Can You Freeze Egg Muffins Cups?


Cool egg muffins(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. Supporting the bottom with both hands, lay flat in a freezer to freeze overnight.

Once frozen, you can toss the bag around the freezer. Egg muffins cups stay fresh for up to 3 months.

egg muffins frozen

How Do You Reheat (Frozen) Egg Muffins?

  • From fridge: Pop breakfast egg muffins 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.

Egg Muffins baked in muffin tray

More Healthy Egg Breakfast Recipes to Try


Egg Muffins

egg muffins

5 from 6 reviews

These Egg Muffins are easy, quick and are great for make ahead breakfasts. With quinoa, sun-dried tomatoes, spinach and cheese, these fluffy Breakfast Egg Muffins are hearty and healthy.

  • Author: Olena of
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 12 muffins 1x
  • Category: Breakfast
  • Method: Oven
  • Cuisine: North American


  • 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


  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.


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.

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

36 comments on “Egg Muffins

Our “happiness” software deletes rude comments without publishing, so we can keep on happily cooking delicious recipes for you. Please see our full comment policy:).

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  1. Made these yesterday and they are very tasty and delicious! The sundried tomatoes gives them a quick a flavour. Will be back for sure.

  2. I made a recipe similar from Costco Connection.
    My son was diagnosed with Type II Diabetes. I thought these would be a great snack where I could add 15 grams of carbs in each muffin.
    He really likes them. Only problem yours was the only recipe I found that said to line the muffin tins with parchment liners because they will stick to pan. I have a teflon pan which I greased and after three times trying to wash it I almost threw it out. I have never had anything so difficult to clean.
    I will find parchment paper liners and try again. I don’t know if a silicone muffin pan is different from a teflon one. They were easy to make and pop in the freezer in a bag.

  3. Great! So easy to make and even easier for a grab and go breakfast!
    I sprayed my muffin tin with cooking spray because the cupcake wrappers were sticking to the muffins.

  4. I loved this! My only issues were not draining the tomato oil and the egg really sticking to the cupcake wrapper. Is there a way to do it so that half of the muffin isn’t left on the wrapper?

  5. 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 !

  6. 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.

  7. 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!!

  8. 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!

  9. 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!

  10. 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!

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

  12. 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!

The information on this website is for educational purposes only. It has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. You assume full responsibility and liability for your own actions.

This page may contain affiliate links. is a participant of Amazon Services LLC Associates Program. If you make a purchase, we will receive a small commission at no extra cost to you. It helps keep iFOODreal recipes free. Thanks for your support!