100-Calorie Cheese, Vegetable and Egg Muffins

Healthy, portable little egg muffins that you can enjoy without worry at under 100 calories each.

That’s the best kind of breakfast. Or snack. Or dinner.

100-Calorie Cheese, Vegetable and Egg Muffins (GF) - Healthy, easy & only 100 calories! You'll want to keep a stash on hand!

I thought the muffins would be a good way to sneak in a few extra servings of vegetables and protein for my family and they’re naturally gluten-free.

But found myself grabbing one here and there. And here and there. Before a workout, after a workout, with dinner, for breakfast, in school lunches. We took down the dozen in a day.

100-Calorie Cheese, Vegetable and Egg Muffins (GF) - Healthy, easy & only 100 calories! You'll want to keep a stash on hand!

They’re super easy to make and although I used shredded carrots, orange peppers, frozen peas and corn, you can use almost any veggie you like.

It’s the perfect produce drawer cleanout recipe.

100-Calorie Cheese, Vegetable and Egg Muffins (GF) - Healthy, easy & only 100 calories! You'll want to keep a stash on hand!

Rather than the shredded carrots which serve to really bulk up the vegetable mixture, you could grate or dice leftover potatoes or sweet potatoes.

Or work in some broccoli, asparagus, spinach, kale, or whatever is seasonal or lurking in the bottom of your produce drawer and needs to get used, stat.

100-Calorie Cheese, Vegetable and Egg Muffins (GF) - Healthy, easy & only 100 calories! You'll want to keep a stash on hand!

One huge caveat is that you must spray the heck out of your muffin pan with non-stick spray. Then, run your finger through the spray and around the sides of the cups because every inch must be liberally coated with spray. If you miss a spot, you’ll be chiseling off stuck food with a knife. I speak from lots of experience.

I topped the muffins with shredded mozzarella for extra flavor, richness, and it helps the muffins brown nicely on top. Use your favorite cheese. Or, if you’re trying to be good, omit it. Or swap it out for some bacon, leftover shredded chicken, whatever you have.

100-Calorie Cheese, Vegetable and Egg Muffins (GF) - Healthy, easy & only 100 calories! You'll want to keep a stash on hand!

There’s 8 eggs used in the 12 muffins the recipe yields, meaning each muffin has about 50 calories each of egg (figuring 1 large egg is about 75 calories). I used whole eggs although you could likely use liquid eggs or just whites.

There’s about 20 calories (or less) of vegetables per muffin. And about 20 calories (1 tablespoon) of cheese.

I actually think the muffins are about 90 calories each based on my math, but I don’t want to split hairs. If you want exact stats, plug the data into an online calculator.

100-Calorie Cheese, Vegetable and Egg Muffins (GF) - Healthy, easy & only 100 calories! You'll want to keep a stash on hand!

They’re soft, yet dense and chewy. I love the texture the vegetables add and I like the surprise of biting into a juicy pea or a crispy pepper piece.

Plus adding vegetables adds fiber so you feel fuller longer.

100-Calorie Cheese, Vegetable and Egg Muffins (GF) - Healthy, easy & only 100 calories! You'll want to keep a stash on hand!

You can make them in advance and keep them for up to about a week in the fridge and then just reheat them. However, I actually like them cold. But I also love cold pizza so do what sounds good to you.

We loved these.

100-Calorie Cheese, Vegetable and Egg Muffins (GF) - Healthy, easy & only 100 calories! You'll want to keep a stash on hand!

Print Print Recipe

100-Calorie Cheese, Vegetable and Egg Muffins (gluten-free)

Healthy, portable little egg muffins that you can enjoy without worry at under 100 calories each (about 50 calories of egg, 20 calories of vegetables, and 20 calories of cheese per muffin). Use an online calculator for exact stats. They're great for breakfast, snacks, before or after workouts, as a light dinner, or in school lunches. They're soft, yet dense and chewy. The vegetables add texture, and I like the surprise of biting into a juicy pea or a crispy pepper piece, and adding vegetables adds fiber so you feel fuller longer. Use the recipe as a way to clean out your produce drawer by taking advantage of what you have on hand and mixing and matching. You can make them in advance and keep them for up to 1 week in the fridge. A huge caveat is to spray your muffin pan extremely well with nonstick spray or they will stick.

Yield: 1 dozen medium muffins

Prep Time: 15 minutes

Cook Time: about 18 to 20 minutes

Total Time: about 45 minutes, for cooling


about 1 1/2 cups shredded carrots (from about 4 medium peeled and trimmed carrots; do it yourself as opposed to buying bagged shredded carrots which I find to be too big, coarse, and tough due to the preservatives added)
1/2 cup small diced orange bell peppers
1/2 cup frozen peas (I didn't thaw)
1/2 cup frozen corn (I didn't thaw)
8 large eggs
salt and pepper, to taste
about 12 tablespoons shredded cheese, divided (I used Mozzarella)


  1. Preheat oven to 375F. Spray a Non-Stick 12-Cup Regular Muffin Pan *extremely well* with cooking spray. Spray the base of the cavities and sides, then run your finger over the sides so that every inch is liberally coated with spray or you will be chiseling off stuck food; set pan aside.
  2. In a large bowl add carrots, peppers, peas, corn (or mix and match with your favorite vegetables; read blog post for suggestions) and toss to combine.
  3. Loosely pile about 3 tablespoons of vegetable mixture to each muffin cavity, or enough so that each is filled to about 2/3 to 3/4 full; equally distribute filling mixture among cavities until gone; set pan aside.
  4. In a 2-cup glass measuring cup (the measuring cup makes for easy pouring), crack the eggs and lightly beat with a whisk.
  5. Add the salt and pepper, to taste, and whisk to combine.
  6. Pour about 2-3 tablespoons of egg into each cavity, equally distributing among the cavities. They will be about 3/4 full after being topped off with egg.
  7. Top each cup with a generous pinch of cheese, about 1 tablespoon each.
  8. Bake for about 18 to 20 minutes, or until muffins are set, cooked through, and are lightly golden. They will puff in the oven, but sink upon cooling. Allow muffins to cool in pan on top of a wire rack for about 10 minutes before removing.
  9. You will likely need to rim each cavity with a small knife to help dislodge muffins. I find it easiest to rim with a knife and then 'pop' the muffin out using a small spoon. Muffins will keep airtight for up to 1 week in the fridge; reheat gently in the micro or serve cold.

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79 Responses to “100-Calorie Cheese, Vegetable and Egg Muffins”

  1. #
    Katrina @ Warm Vanilla Sugar — May 4, 2014 at 9:26 am

    Oh man, I can definitely see how these got eaten in a day.I love recipes like this too! Plus, there are so many fun variations to make once you have the base. Love this!

    • #
      Averie Sunshine — May 4, 2014 at 9:35 am

      Sooo many variations, yes! Can go any direction with them!

  2. #
    Gayle @ Pumpkin 'N Spice — May 4, 2014 at 9:30 am

    Averie, these look so cute and delicious! I love foods that you can just grab ‘n go, and these look like the perfect breakfast muffin to do so!

    • #
      Averie Sunshine — May 4, 2014 at 9:35 am

      Totally grab-n-go, and I love that kind of thing, too!

  3. #
    Librarian Lavender — May 4, 2014 at 10:14 am

    Those muffins are looking so delicious! A perfect lunch!

  4. #
    Jaclyn — May 4, 2014 at 10:47 am

    These are my kind of breakfast – they look so good and only 100 calories means I can eat at least 3!

    • #
      Averie Sunshine — May 4, 2014 at 12:03 pm

      Exactly! Since we’re baking and taste-testing nonstop, you’ve gotta save cals where you can :)

  5. #
    Kris — May 4, 2014 at 11:02 am

    I think I would skip the veggies on a few, as, while my kids like them, they don’t like their food “mixed” (and I would completely leave out all peas!). I really like this idea. I hate cooking a hot breakfast on busy school mornings so unless we are reheating pancakes or I make crockpot oatmeal, it’s typically cold cereal for breakfast here. But this would be tasty and make me look like a more ambitious mom than I really am …

    • #
      Averie Sunshine — May 4, 2014 at 12:03 pm

      You could make these on Sunday night and depending on how many kids/appetites there are, you could dole them out…til Friday. LOL That’s what I did last week for my daughter…1 for breakfast with some fruit, and 1 in her lunch box with other stuff of course. But M-F was handled…breakfasts and lunches. Soooo handy!

  6. #
    Mary Frances — May 4, 2014 at 11:31 am

    These are a great grab and go breakfast option! And I love how customizable they are!

  7. #
    Melanie | Melanie Makes — May 4, 2014 at 12:22 pm

    These look delicious! I have no doubt they’d be gone in the blink of an eye as my menagerie loves eggs. :)

  8. #
    Kate @ Diethood — May 4, 2014 at 1:45 pm

    Waaaaaaant!! I’ll take all 12 and call it a day! Seriously, I can totally see myself inhaling the batch in one day. They sound amazing!!

    • #
      Averie Sunshine — May 4, 2014 at 2:00 pm

      Thanks girlie! I’ve been pinning all your awesome stuff too! xo

  9. #
    Haley @Cupcakes and Sunshine — May 4, 2014 at 3:13 pm

    I have been wanting to make egg muffins for sometime now!! Can NOT WAIT to make these!!! Breakfast tomorrow!

    • #
      Averie Sunshine — May 5, 2014 at 4:52 am

      Sppppprayyyyy your pan super well :) and LMK how they turn out for you!

    • #
      Leigh — May 17, 2014 at 6:57 am

      Have you tried making them in muffin cases? Just wondered if that might be simpler than pan cleaning?!

    • #
      Averie Sunshine — May 17, 2014 at 1:27 pm

      I have a feeling they’d stick but haven’t tried.

  10. #
    Gloria // Simply Gloria — May 4, 2014 at 3:31 pm

    Averie, I could see myself grabbing a few or more of these through out the day, too… they look amazing!

  11. #
    Paula — May 4, 2014 at 4:00 pm

    I love these little things!! My favorite add ins are spinach and bell pepper. I bake them in ramekins and eat them topped with salsa. I haven’t made them in a while so thanks for the inspiration!

    • #
      Averie Sunshine — May 5, 2014 at 4:51 am

      I almost added spinach to these and then got sidetracked and forgot! But that was in my original plan to use it…oh well, next time :) Topped with salsa would be so good!

  12. #
    Dorothy @ Crazy for Crust — May 4, 2014 at 4:49 pm

    This is a great recipe – perfect for my husband right now too. He’s on that clean eating 30 day thing. (It’s annoying. ;) )

    • #
      Averie Sunshine — May 5, 2014 at 4:44 am

      Well I give him props for doing it in the Crazy for Crust house with all those goodies laying around :)

  13. #
    Katie — May 4, 2014 at 5:43 pm

    So that’s the secret? I’ve given up on egg muffins because I can’t deal with them sticking. In fact, I froze a bunch a while ago and just tossed them out because they reheated like crap and just got completely crumbled up all to hell.

    These look great though, and with garden season upon us….YES!

    • #
      Averie Sunshine — May 5, 2014 at 4:38 am

      I know people do freeze these but honestly one batch doesn’t really make enough to freeze for us at least because they last up to a week in the fridge and they’re small and really good! and honestly no way they’d last a week anyway. Point being, I’d just stick with the fridge if at all possible rather than the freezer. That could have been the culprit in part!

  14. #
    Polly @ Tasty Food Project — May 4, 2014 at 11:48 pm

    The egg muffins looks delicious and perfect to pack for when you’re on the go in the morning!

  15. #
    Julia @Vikalinka — May 5, 2014 at 1:55 am

    100 calories well spent! They look gorgeous, Averie!

  16. #
    Laura (Blogging Over Thyme) — May 5, 2014 at 4:52 am

    These are the perfect breakfast on the go! Love how portable they are–yumm!

  17. #
    lisatberry — May 5, 2014 at 5:15 am

    I love that these are portioned out so you can grab and go. What a great way to use up leftovers and for less than 100 calories it’s a win win. Can’t way to try.

  18. #
    Laura Dembowski — May 5, 2014 at 5:44 am

    I’ve made very similar recipes before. Little egg cups like this are awesome to have in the refrigerator for a quick breakfast. Love the idea to add carrots or potatoes!

  19. #
    alison @ Ingredients, Inc. — May 5, 2014 at 5:56 am

    love these! I just made something similar but i Love your version! Happy Cinco De Mayo

  20. #
    Vickie S. — May 5, 2014 at 5:57 am

    Whoaaaa! They are sure to be amazing! Can’t wait to make them!!

  21. #
    Chelsea Lords — May 5, 2014 at 6:31 am

    These are so cute Averie! Love that they are only 100 calories and a perfect on the go breakfast! Pinning!

  22. #
    marla — May 5, 2014 at 8:37 am

    Ohhhhhh. Totally love these egg muffins!

  23. #
    ami@naivecookcooks — May 5, 2014 at 11:32 am

    These look so good and I like that I can use up all leftover veggies!

  24. #
    Jackie {The Beeroness} — May 5, 2014 at 2:27 pm

    These look so adorable and perfect!

  25. #
    Carol at Wild Goose Tea — May 5, 2014 at 2:35 pm

    Wow, sweet. The recipe was not what I was expecting. I love surprises.
    I love the cheerful color too. Breakfast would start off with a sunny start.
    The low calories and not losing any taste is quite positive—OF COURSE.

  26. #
    vanillasugarblog — May 5, 2014 at 4:47 pm

    These would be perfect for making in large batches and freezing for hubby morning brekkies!

  27. #
    Amy @ Amy's Healthy Baking — May 5, 2014 at 6:04 pm

    I love cold pizza too! I used to eat it for a lazy breakfast on the weekends after a late night out with friends on Fridays. Something about the flavors being even better the next day… Those leftovers never lasted long in our fridge! With veggies, I tend to forget about the half-serving here, or two baby carrots there, and end up randomly cutting them all up and tossing in a salad. Love the idea of egg cups instead, especially since they’re more portable and practically finger-food!

  28. #
    Elizabeth @ Confessions of a Baking Queen — May 5, 2014 at 7:07 pm

    I need things like this in my life for breakfast, I get stuck on the same oatmeal, whole wheat waffle or greek yogurt routine this would be an awesome change. But I could not omit the cheese, HELL NO! lol

    • #
      Averie Sunshine — May 6, 2014 at 7:06 am

      And it’s way too easy to get into other ‘ruts’ too – like grabbing cookies for breakfast. Not that I would know :)

  29. #
    Wholesale Nuts — May 6, 2014 at 12:45 am

    I loveee muffinss. Thanks these lovely muffins..

  30. #
    Kitchen Belleicious — May 6, 2014 at 5:11 am

    love the yummy cheese you add to yours! I do this for my husband every week. I make this exact same ones but with chicken flavored rice and spinach. He loves them and eats them on his way to work. He says they keep him full all morning long!

    • #
      Averie Sunshine — May 6, 2014 at 7:05 am

      And I totally believe him! They’re so satisfying and glad you have your own version!

  31. #
    Layla @Brunchtime Baker — May 6, 2014 at 7:27 am

    I love the texture of these little bites. They look so good!

  32. #
    Tahnycooks — May 6, 2014 at 8:33 am

    I love that these little cutie pies have corn in them! Veggie packed! Love it!

  33. #
    Katherine Hunter — May 6, 2014 at 5:56 pm

    the lovely golden color made these irestible so i made a half dozen with edamame filling in for peas plus baby spinach / they are somewhat too “eggy” for me so next time a little flour to hold them together and a lot less egg / thanks for a good idea

    • #
      Averie Sunshine — May 6, 2014 at 6:25 pm

      Well yes there’s 8 eggs in the recipe so they’re pretty eggy…haha :) But tweak things as you see fit so they taste just the way you want them! I think also the peppers that I used cut a lot of that eggy taste since they’ve got a fairly dominant flavor so maybe try those next time, too!

  34. #
    ashley - baker by nature — May 7, 2014 at 7:11 pm

    Averie, I’ve been drooling over these every time I see them on Pinterest! Pinned to my must make board!!!

    • #
      Averie Sunshine — May 8, 2014 at 3:37 pm

      Thanks for noticing them on Pinterest and for repinning :) Ive been seeing your browned butte cookies the past few days and repinned!

  35. #
    Kelly — May 8, 2014 at 8:02 am

    These little bites are adorable Averie! Such a perfect on the go breakfast and I love that they are only 100 calories -that means I can have more – pinning:)

  36. #
    bev @ bevcooks.com — May 8, 2014 at 9:51 am

    Oh heavenly DAY.

  37. #
    Jocelyn@BruCrew Life — May 12, 2014 at 11:41 am

    Seriously girl, I love how bright and cheery your photos are! They always make me smile… And drool! ;) Love these delish little egg muffins. Pinned, as usual!!

    • #
      Averie Sunshine — May 12, 2014 at 11:49 am

      These were the eggs I had told you about right when you posted yours. I had already made there like the day before :) Thanks for the pin!!

  38. #
    Lorraine Liggera — May 18, 2014 at 7:50 pm

    My teenaged daughter is getting interested in nutrition and cooking. She found your blog and we made the egg muffins breakfast this morning. We used six eggs and a six hole muffin tin. I pre-cooked some spinach in the microwave and snipped it up, added sweet potatoes (had some leftover roasted cubes), shredded carrots and peas, yum-yum. Thanks for the recipe.

  39. #
    Phoebe Lapine @FeedMePhoebe — May 19, 2014 at 1:49 pm

    What a great idea for a healthy breakfast-so convenient and delicious!

  40. #
    Remi — May 21, 2014 at 7:07 am

    I dont know if my muffin pan just has larger wells than yours, but it took me 11 eggs instead of eight. So a fair warning to those with larger welled pans, you’re gonna need a couple more eggs than the recipe calls for, which will also make it more than 100 calories.

    • #
      Averie Sunshine — May 21, 2014 at 10:11 am

      I linked to the pan that I have. Also you could add more veggies and beef those up, meaning you’ll still need the same amt of eggs if there’s slightly more veggies in every cup – and they would only very nominally increase the cals.

  41. #
    Julie Blanner — July 8, 2014 at 8:14 am

    Such a great grab and go breakfast idea! And for only 100 calories, wow!

  42. #
    Lilac Mess — August 4, 2014 at 7:04 am

    These were great! I’ve tried making egg muffins a couple other times and they did not come out well. So glad I tried your recipe! I love how detailed you are with your instructions. :)

  43. #
    Erin — August 20, 2014 at 11:35 am

    I just made these using the last of a bag of frozen veggies I had in the freezer and the last of a bag of shredded Gouda I had in the fridge. I used 6 eggs and made 9 muffins because I was a little low on veggies. They were delicious! I love that this is easy and fool proof and can be made using the remnants of whatever I have in the house. This has shot the top of my healthy weekday morning breakfast list.

    • #
      Averie Sunshine — August 20, 2014 at 11:14 pm

      Thanks for trying it and glad it was a hit! And I totally agree that this is a great ‘remnant’ recipe – can use up WHATEVER you have on hand! Glad it’s shot to the top of your healthy weekday breakfast list!

  44. #
    Rachele — August 22, 2014 at 6:32 pm

    Quick question…do these freeze well? I am pregnant and trying to come up with easy meal ideas that I can make in advance and freeze so that after the baby comes I won’t have to do a lot of cooking! These look amazing!

    • #
      Averie Sunshine — August 22, 2014 at 8:40 pm

      I have frozen them and I am fine with the texture after thawing. It changes a bit but I honestly don’t care. If I was pregnant and it was this and pre-making things to have on hand or not, I would DEFINITELY do it. You will thank your lucky stars for every meal you have stockpiled. I was hungrier the first 6 mos of nursing than I ever was pregnant. Stockpile!! :)

    • #
      Rachele — August 23, 2014 at 6:40 am

      Thanks! I’ll be making some today :)

  45. #
    Megan K — November 4, 2014 at 11:40 am

    I make these all of the time but use silicone muffin “tins” no spray/extra oil/calories required!

    • #
      Averie Sunshine — November 4, 2014 at 5:16 pm

      Great idea for anyone with silicone pans, break em out and put them to use!

  46. #
    Izzi — January 5, 2015 at 8:04 pm

    How well do these keep? And how do you recommend reheating them? Oven? Microwave?

    • #
      Averie Sunshine — January 5, 2015 at 9:59 pm

      I would say 5 days or so and I reheat in the micro and I also eat them cold…I love cold pizza though. And something about these kind of reminds me of that!

  47. #
    Alyce Jenkins — January 20, 2015 at 4:41 am

    Hi there:

    Great recipe! Just wanted to add that I use the individual silicone muffin cups…no need for oiling and the muffins literally fall out!

    • #
      Averie Sunshine — January 21, 2015 at 2:33 am

      Awesome info and thanks for sharing your tip!

  48. #
    Joy — February 15, 2015 at 4:23 pm

    Love these!!! My add ins were grated carrot, zucchini and spinach. Paired with 1/2 cup steel cut oatmeal and few blueberries equaled perfect breakfast. Very filling and satisfying. Looking forward to trying more of your recipes!!!!

    • #
      Averie Sunshine — February 15, 2015 at 4:38 pm

      Thanks for trying the recipe and I’m glad it came out great for you!

  49. #
    Emma — February 16, 2015 at 4:16 pm

    We make thrm with mini muffin cases. Make 12 in a morning and myself, 3yr old and one year old polish them off for brekkie. I always plan on leaving some for snacks throughout the day but NEVER happens

    • #
      Averie Sunshine — February 17, 2015 at 1:36 am

      Glad they’re so much of a hit that there’s never leftovers! Great to hear!

  50. #
    Mere — March 4, 2015 at 9:02 pm

    Could I just use cup cake liners to avoid the spray?

    • #
      Averie Sunshine — March 4, 2015 at 9:11 pm

      You can try it; not sure if eggs will stick to them or not. My guess is yes, but I haven’t tried.

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