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Egg Muffins

These egg muffins are perfect for busy mornings, as they can be made at the start of the week and last for several meals!  They are great for breakfast, lunch, and for on-the-go. They are also extremely versatile and perfect for all ages. You can add any other vegetables in these egg muffins, like mushrooms, broccoli, celery, potatoes, or any of your other favorites. You can also add bacon or sausage (be sure to cook them separately first), and add parsley or dill for a burst of flavor. Feel free to use fresh or frozen produce and customize the seasonings to your liking. It is a great source of protein, as protein is a necessary component for the structure of our muscles and organs. Having enough protein in our diet is also important because protein is a basic component of our hormones and immune system, and contributes towards healthy hair, skin, and nails. Additionally, carrots and spinach are excellent sources of vitamin A, which plays an important role in maintaining healthy eyes and a healthy heart.

  • Yield: 12 egg muffins 1x


  • 1 small onion, diced
  • 2 cups spinach, chopped
  • 1 red bell pepper, diced
  • 1 carrot, grated
  • 8 eggs
  • 6 oz cheddar cheese, grated
  • ½ cup half and half
  • 2 tsp hot sauce


  1. Preheat your oven to 375 F. Grease a 12-count muffin tin.
  2. In a large bowl, whisk together eggs, half and half, and your favorite hot sauce.
  3. Add in the onions, spinach, bell peppers, carrots, and cheese and mix well. 
  4. Distribute evenly into the muffin tin and bake for 22-23 minutes, or until puffed and lightly browned, and a toothpick inserted into the center comes out fairly clean. Cool for a few minutes in the pan, then enjoy!


reference recipe : 

Recipe Reviewed by Annie Tsang, RD.


  • Serving Size: 1 egg muffin
  • Calories: 150
  • Sugar: 0g
  • Sodium: 450mg
  • Fat: 9g
  • Saturated Fat: 4g
  • Trans Fat: 0g
  • Carbohydrates: 5g
  • Fiber: 0g
  • Protein: 11g
  • Cholesterol: 125mg

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