by Olena

Egg Muffins

Olena Osipov
5 from 25 votes

These Egg Muffins a.k.a frittata muffins are high protein, nutrient-dense, easy to prepare, and ridiculously versatile. They’re perfect as a freezer friendly meal prep, healthy breakfast or snack.

Need more ideas? Healthy breakfast sandwich, broccoli quiche and spinach quiche can be also made ahead and portioned out.

Egg Muffins

Versatile, Nutrient-Dense, Healthy Egg Muffins

If you want a breakfast or snack that is healthy, take just minutes of hands-on prep, and are super versatile, then look no further. These egg muffins are all of the above and more – I’m so obsessed, I’ve even made Instant pot egg bites and breakfast egg muffins versions too.

For these Italian-inspired versions, I’ve combined the delicious flavors of leftover quinoa with sun-dried tomatoes, spinach, and feta cheese. The combination is flavor-packed but also high-protein, hearty, and healthy too.

More than that, these mini frittatas are low effort, and can be cooked ahead and refrigerated (or frozen) to grab on the go. You can also enjoy them hot or cold, as a light snack, or as part of a larger meal. They are all the best bits about a frittata baked into a handy, portion sized muffin cup!

Egg Muffin Recipe with sundried tomatoes and spinach

Best of all, this egg muffin recipe is ridiculously versatile. You can make a large batch and experiment with multiple fillings. That way, you can cater to picky eaters, AND you’ll never get bored.

90% of the time, there isn’t even any need to pre-cook any of the fillings. Just chop them up and chuck them in the muffin tin with the egg, and in no time at all, you’ll be struggling not to eat five of the baked egg muffins in one go (I won’t judge).

Egg Muffins Ingredients

  • Eggs: Use 9 whole large eggs or 1.5 cups egg whites + 3 large eggs. You could also try the recipe with all egg whites (1 egg = ¼ cup whites), but I find that they tend to be a little sponge-y.
  • Quinoa: I love using leftover Instant Pot quinoa in these egg muffin cups to add carbs, fiber and keep you full for longer.
  • Vegetables: In these Italian frittata muffins, I used a combination of spinach and sun-dried tomatoes for a combination of vitamins, minerals, and antioxidants. Olives (black or green) could also be an excellent addition to this flavor combination.
  • Flaxseed: Flaxseed or chia seeds add healthy fats and help absorb liquid from the spinach – it’s a win-win!
  • Cheese: Everything tastes better with cheese, and these egg frittata muffins are no different. For these, I used feta cheese. Check below for more options.
  • Seasonings: I use a combination of salt, pepper, and onion or garlic powder (or both).
glass bowl with cooked quinoa, spinach, feta, sun dried tomatoes, eggs, spices

Optional Other Ingredients

Like I’ve already said, this recipe is the best for anyone wanting a versatile breakfast or snack. There are tons of optional fillings you could add to these frittata muffins, including:

  • Protein (I’ll usually add pre-cooked/par-cooked): Bacon, shredded chicken, ground turkey or beef, breakfast sausage, etc.
  • Vegetables: Tomatoes (remove juicy seedy flesh)/, mushrooms, peppers, zucchini, broccoli, or cauliflower (riced), carrot, leek, potato, etc. Try to avoid vegetables that are too wet or take too long to cook.
  • Grains (pre-cooked): Couscous, barley, orzo, millet, amaranth, etc.
  • Aromatics: Garlic, onion, chilies, jalapeños, basil leaves, scallions, red pepper flakes, parsley, dill, etc.
  • Seasonings: Garlic powder, onion powder, and smoked paprika are favorites of mine for these egg frittata muffins. Chili/cayenne powder, Italian herbs, etc. would also work.
  • Cheese: Mozzarella, cheddar, Monterey Jack, pepper jack, feta, goat cheese, etc.

I think you get my point – the options for these breakfast egg cups are practically endless!

How to Make Egg Muffins

For the full ingredient quantities and recipe, there is a full recipe card below.

  • First, whisk the eggs: But try not to over whisk, otherwise the additional air can cause worse “deflating” of the baked egg muffins. eggs cracked into glass bowl
  • Chop veggies and prepare the other fillings: I finely chopped the sun-dried tomatoes, coarsely chopped the raw spinach, and crumbled the feta cheese. chopped spinach on wood cutting board
  • Mix everything into the egg bowl: Add the chopped vegetables, cheese, quinoa, and seasonings and mix well. Alternatively, you could divide the filling between the muffin liners/tin and then pour over the egg mixture. mixing eggs and spinach in bowl with spatula
  • Divide mixture evenly: Between 12 muffin tin openings until they’re ¾ full (lined with parchment paper liners – or use a silicone muffin pan) and bake for around 20 minutes at 350F/180C. egg muffins in muffin tray; unbaked

Keep an eye on the egg frittata muffins after 15 minutes as different ovens vary. While 20 minutes works perfectly for me, you may need a little less/more.

How to Serve the Frittata Muffins?

You can enjoy these healthy egg muffins cold or warm, alone as a healthy snack, with toppings, or part as a larger meal.

Toppings could include: Avocado slices, green onions, salsa, hot sauce, etc.

Serve alongside: Green salads – like this lemon kale salad with garlic and parmesan, other healthy side dishes – like healthy coleslaw or easy guacamole.

These egg bake muffins will also work well as part of a brunch spread including this sweet potato hash and almond flour banana muffins.

Storing and Freezing

Storing:  Allow the muffins to cool completely, then transfer to an airtight container and store in the refrigerator for 5 days.

Freezing: Allow the muffins to cool completely, then place in a gallon-sized resealable bag (squeezing out the extra air) and freeze for 3 months. Allow it to thaw in the fridge before eating cold or reheating.

frozen egg muffins in a ziploc bag

How Do You Reheat Egg Muffins?

  • From fridge: Pop the breakfast egg muffins cups in the microwave in 20-second intervals, until warmed. You could also use a toaster oven (the time will vary based on model/specs).
  • From freezer: Thaw in the fridge overnight and then reheat as in the step above. Alternatively, wrap in a damp paper towel and microwave at 15-20 second spurts until warmed through.

In both cases, there’s no need to remove the muffin liner (if using them). They help with holding egg muffins while hot. Also, avoid overheating them as the egg can become rubbery/tough.

Why Do My Egg Muffins Deflate?

The truth is – that’s normal for them to deflate (although not completely concave). Though they’re called muffins, these are basically bite-sized mini frittatas. The whisked eggs will have air bubbles that expand, due to heat, while cooking. As the frittata muffins cool, they’ll deflate again, as the eggs themselves have no structure to hold them up.

Without any starch/flour, there’s nothing to help the egg cups hold their shape. Honestly, though, if they taste great then I have no issue with them slightly deflating.

I’ve seen all sorts of advice on how to try to stop this happening; adding flour, starches, allowing them to cool in the oven (rather than rapidly), etc. I’ll leave it up to you if you’d like to experiment.

Egg Muffins baked in muffin tray

More Tips and FAQs

  • To prevent the egg muffins from sticking: You should use non-stick (parchment-style) muffin liners with a light spray of oil or even a silicone muffin/cupcake tray (no oil needed!). AVOID using regular muffin liners or pouring the egg directly into the muffin tin, even if it’s ‘non-stick,’ as the mini frittata muffins WILL stick! Believe me, I know from experience.
  • For a crispier top: Sprinkle the frittata muffins with a little extra cheese at the end of their baking time and broil for a few minutes.
  • To adapt into a large egg bake: I suggest using a parchment-lined 8×8-inch (or 9×9-inch) pan. Increase the cooking time slightly (check on it at 20 minutes and then every few minutes, until it’s set in the middle and lightly browned on top), and then slice into 9-12 pieces.
  • To make mini egg muffins: Use a mini cupcake tin and chop the fillings even finer. Also, reduce the baking time – check at 10 minutes, then every couple of minutes until cooked through.

More Healthy Recipes

egg muffins

Egg Muffins {Everything You Need to Know}

These Egg Muffins (aka frittata muffins) are high protein, nutrient-dense, easy to prepare, and ridiculously versatile. They’re perfect as a freezer-friendly meal prep light breakfast or snack.
5 from 25 votes
Print Save Rate
Course: Breakfast
Cuisine: North American
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 12 muffins
Calories: 97kcal
Author: Olena Osipov

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

  • Preheat oven to 350 degrees F and place unbleached muffin liners into a 12 muffin tin.
  • 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.
  • Divide mixture evenly between 12 muffin tin openings and bake for 20 minutes.
  • 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.

    Freeze: Allow the muffins to cool completely, then place in a gallon-sized resealable bag (squeezing out the extra air) and freeze for 3 months.

      Reheat: From fridge, pop the breakfast egg muffins cups in the microwave in 20-second intervals, until warmed. You could also use a toaster oven (the time will vary based on model/specs). From freezer, thaw in the fridge overnight and then reheat as in the step above. Alternatively, wrap in a damp paper towel and microwave at 15-20 second spurts until warmed through.

        Notes

        • Eggs: Use 9 whole large eggs or 1.5 cups egg whites + 3 large eggs. You could also try the recipe with all egg whites (1 egg = ¼ cup whites), but I find that they tend to be a little spongey. 
        • Protein (I’ll usually add pre-cooked/par-cooked): Bacon, shredded chicken, ground turkey or beef, breakfast sausage, etc.
        • Vegetables: Tomatoes (remove juicy seedy flesh)/, mushrooms, peppers, zucchini, broccoli, or cauliflower (riced), carrot, leek, potato, etc. Try to avoid vegetables that are too wet or take too long to cook. Olives (black or green) could also be an excellent addition to this flavor combination.
        • To prevent the egg muffins from sticking: You should use non-stick (parchment-style) muffin liners with a light spray of oil or even a silicone muffin/cupcake tray (no oil needed!). AVOID using regular muffin liners or pouring the egg directly into the muffin tin, even if it’s ‘non-stick,’ as the mini frittata muffins WILL stick! Believe me, I know from experience.
        • For a crispier top: Sprinkle the frittata muffins with a little extra cheese at the end of their baking time and broil for a few minutes.
        • To adapt into a large egg bake: I suggest using a parchment-lined 8×8-inch (or 9×9-inch) pan. Increase the cooking time slightly (check on it at 20 minutes and then every few minutes, until it’s set in the middle and lightly browned on top), and then slice into 9-12 pieces.
        • To make mini egg muffins: Use a mini cupcake tin and chop the fillings even finer. Also, reduce the baking time – check at 10 minutes, then every couple of minutes until cooked through.

        Nutrition

        Serving: 1egg muffin | Calories: 97kcal | Carbohydrates: 7g | Protein: 6g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 126mg | Sodium: 192mg | Potassium: 249mg | Fiber: 2g | Sugar: 2g | Vitamin A: 247IU | Vitamin C: 2mg | Calcium: 48mg | Iron: 1mg
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        olena osipov in the studio

        Hello and welcome to iFOODreal.

        My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

        38 comments on “Egg Muffins

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        1. 5 stars
          This is a great recipe! Make these when we travel. I shop at Aldi grocery store. They have a Mediterranean Quinoa that contains quinoa, spinach, red peppers, onions and chick peas. Perfect for this recipe.

        2. 5 stars
          Made these yesterday and they are very tasty and delicious! The sundried tomatoes gives them a quick a flavour. Will be back for sure.

        3. 5 stars
          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.

          1. Fantastic! Glad you enjoyed the recipe, Lana. Silicone is better, muffins pop out if you spray it. Much better and healthier than teflon.

        4. Can I let them sit overnight in the parchment cups and bake them in the morning or will it make the parchment too soggy?

        5. 5 stars
          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.

        6. 5 stars
          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?

        7. How do you calculate the nutrition information? These will be perfect for back to school breakfast on the run!

        8. 5 stars
          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 !

        9. 5 stars
          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.

        10. 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. 5 stars
              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!!

        11. 5 stars
          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!

        12. 5 stars
          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!

        13. 5 stars
          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!

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

        15. 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!

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