Breakfast Egg Muffins (Meal-Prep Friendly)

These breakfast egg muffins are the meal-prep breakfast you will actually look forward to. Whisked eggs bake with veggies, cheese, and your favorite mix-ins into portable, protein-packed cups.

Make a batch on Sunday and enjoy a hot, high-protein breakfast every morning with zero effort.

Why you’ll love this breakfast egg muffins

• Meal-prep hero: a whole week of breakfast at once.
• High protein, low carb: keeps you full for hours.
• Portable: grab one on the way out the door.
• Customizable: use any veggies, meats, or cheese.

Ingredients you’ll need

Grease the muffin tin well, or use silicone cups, so the eggs release cleanly.

• 10 large eggs
• 1/4 cup milk
• 1 cup chopped spinach
• 1/2 cup diced bell pepper
• 1/2 cup shredded cheddar
• 1/4 cup diced onion
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Cooked bacon or sausage (optional)

How to make breakfast egg muffins (step by step)

1. Preheat the oven to 375°F (190°C) and generously grease a 12-cup muffin tin.
2. Whisk the eggs with the milk, salt, and pepper until well combined.
3. Divide the spinach, bell pepper, onion, cheese, and any meat among the muffin cups.
4. Pour the egg mixture over the fillings, filling each cup about three-quarters full.
5. Bake for 18-20 minutes, until the centers are set and spring back to the touch. Let cool for a few minutes before removing.

Tips for the best results

• Do not overfill. The eggs puff as they bake.
• Grease well or use silicone cups for easy release.
• They deflate slightly as they cool — that is normal.

Variations & substitutions

• Denver: ham, bell pepper, and onion.
• Mediterranean: feta, spinach, and sun-dried tomato.
• Meat lovers: bacon, sausage, and cheddar.

Storage & make-ahead

Refrigerate for up to 4 days or freeze for up to 2 months. Reheat in the microwave for 30-45 seconds.

Frequently asked questions

How do I keep egg muffins from sticking?

Grease the tin generously with oil or butter, or use a silicone muffin pan. Let them cool a few minutes before removing.

Why did my egg muffins deflate?

A little deflation as they cool is completely normal. Overbaking can make them shrink more, so pull them as soon as the centers set.

Can I freeze egg muffins?

Yes. Freeze in a single layer, then transfer to a bag. Reheat from frozen for about 1 minute in the microwave.

How many carbs are in egg muffins?

With veggies and cheese, they are naturally low-carb, usually just 1-2 grams of carbs each.