100-Calorie Cheese, Vegetable and Egg Muffins

Egg Muffins – 100 Calorie, portable, baked egg muffins that you can enjoy without worry. These healthy egg muffins are stuffed with protein, veggies, and cheese. The best kind of breakfast. Or snack. Or dinner.

100-Calorie Cheese, Vegetable and Egg Muffins

Healthy Egg Muffins

I thought these easy baked egg muffins would be a good way to sneak in a few extra servings of vegetables and protein for my family. I was right. These healthy egg muffins are a bit hit, and bonus – they’re naturally gluten-free.

I found myself grabbing one of these little egg muffins 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 of these baked egg muffins in a day.

Stack of Healthy Egg Muffins stuffed with veggies and cheese

Make Egg Muffins Your Own Way

Baked egg muffins are super easy to make. I used shredded carrots, orange peppers, frozen peas and corn, but you can use almost any veggie you like. It’s the perfect produce drawer cleanout recipe.

  • 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.
  • 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.


Egg muffins with cheese and veggies

Baked egg muffins out of the oven

The Trick for Baked Egg Muffins: Non-Stick Spray

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.

Healthy egg muffins refrigerate for a quick snack

100 Calorie, Healthy Egg Muffin Snack

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.

Egg muffins stacked on plate

Cheese and Veggie Egg muffins Stacked on plate

Refrigerate Egg Muffins for On-the-Go

The baked egg muffins are 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.

You can make a whole batch of these healthy egg muffins in advance and keep them for up to about a week in the fridge and then just reheat them. Makes a quick on-the-go snack.  However, I actually like them cold. But I also love cold pizza so do what sounds good to you.

We loved these.

Baked egg muffins for anytime

For the Nutrition Stats, see This Post or 

Recipe makes 6 servings at 2 cups each. Nutrition (per serving): Calories: 172; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 258mg; Sodium: 266mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 4g; Protein: 13g

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.

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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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129 comments on “100-Calorie Cheese, Vegetable and Egg Muffins”

  1. I absolutely loved these!! :) Though I had to make some adjustments since I was sort on some ingredients it was still tasty!! I added onion and a little garlic to the veggies and paprika and almond milk with the eggs for I only had 6. Yummy yummy yummy and my family ate them all in one go :P

    • Thanks for trying the recipe and I’m glad it came out great for you! The garlic, almond milk, and paprika all sound like perfect touches and that your family ate them all in one go! Love it!

  2. I noticed that you remarked on greasing the muffin tray very well and though I would share my experience with you for what it is worth. I have the same experience as you with the sticking but loved the idea of the muffins. So this time when making yours, I put baking paper into each cup. I cut it into squares to fit then squished it and fitted it into the holes. I put my mixture in and baked them as you directed. No sticking and BTW these are awesome. Thank you for sharing.

  3. your egg muffin recipe looks easy and delicious, I’m going to try mine Abby adding some low fat ricotta to my eggs instead of the cheese on top, adds flavour to the recipe,  I use it in scrambled eggs every time. Enjoy

  4. I used coconut oil to grease the pans and they popped out immediately.

  5. Did you use the mini muffin pans or the regular size?  These sound delicious!!

  6. This recipe looks delicious and creative. This is a new way to have eggs at breakfast. The process seems easy to follow. I will try this soon! 

  7. Using non-stick spray on some non-stick pans can actually gunk them up.  I like the coconut oil idea or maybe butter or olive oil.  Also, if you put baking soda on your pans with some warm/hot water (too much dilutes the baking soda) it will soften the stuck-on food and make it easier to wash off.

  8. This sounds awesome! I wonder if I could use avocado and tomato, do you think it will turn out?

  9. ok to freeze?

  10. Awesome recipe! I added some different fillings and it turned out great! I sautéed onions, mushrooms, and spinach then mixed them all together with cut-up pieces of sausage. Not vegetarian of course but the textures worked out really well with each other. Oh and I also made them in a mini muffin pan so they came out cute and bite-sized! 

  11. What would be the best method of thawing and heating these if frozen?

  12. I’ve got these in the oven right now! Smells like breakfast. It’s only two of us, so I’m looking forward to throwing these in our lunchboxes for the week or having them for a quick breakfast.

    I used some diced onion, corn, carrots, and some bacon crumbles (freshly cooked, not the “bits”)–didn’t have peas, but I think they’ll still come out great. I also added about two tablespoons of salsa to the beaten egg mixture. I think it will pair well with the corn and monterey jack I used.

    I’m so excited to be making these! They’ve been on my “to bake” list for a while. Thanks for the recipe!

  13. Warning: do not use cupcake papers! 
    These are delicious. I read through some comments, mostly about how they stick, and thought Well, silly people, just use cupcake papers! Ha! bad idea. They do, indeed, shrink up immediately when you pull them out of the oven, and if they are in papers? They shrink in every direction! They still tasted great, but the paper thing was a BAD IDEA! 

    I used bacon pieces, kale, onion and cheddar. Yummy! 

  14. These were awesome and even my picky kids loved them!

    I used silicone muffin liners so the muffins popped out no problem without the need for grease.


    • Thanks for trying the recipe and I’m glad it came out great for you! Glad the silicone liners worked liked a charm and that picky kids approved!

    • Where did you get your silicone muffin liners?  I live in Canada and would love to get some. I have a 6 cup silicone muffin “pan” and made these, adding just a bit of cooked quinoa and grated zucchini to keep them moist.  Amazing!  

      • Thanks for trying the recipe and I’m glad it came out great for you with the quinoa and zucchini. I would just google or do an amazon search of what you can get with delivery options to Canada and I’m sure you’ll find something easily.

  15. yum, i’e not had quiche in ages, thnaks for sharing this recipe.


  16. Can I freeze these? How long would they last?

  17. I see that Lily made them using mini muffin tins. I would like to do the same but how long should they take to bake?

  18. Do you just store these in the fridge? And when you ate them, did you just eat them cold? Or did you zap in the microwave?

  19. I just tried the cheese, veggie and egg muffins. Your directions were perfect, they turned out great!  I like that the veggie ingredients can be flexible. Taking the whole batch to work with me. – breakfast for a week!   So simple. Thanks so much for sharing. 

  20. I used well greased custard dishes. Worked slick.
    Any leftovers can be used up easily making these.
    Quick, adaptable yummu

  21. nutrition info calculate this recipe at being 195 cal per muffin?

    • It’s an automated program so it’s not always perfectly accurate and things can vary.

      I calculate about 50 calories of egg, 20 calories of vegetables, and 20 calories of cheese per muffin just using common sense. Of course I always recommend people to do their own calculations if nutrition info is very important to them.

  22. What a great idea! I used leftover sauteed veggies that added some nice flavor. Instead of cooking spray I used coconut oil and had no issue with sticking to the pan.

    Rating: 5
  23. Any way to work with your website team to remove the long paragraph at the top and the “reviews” link out when we click to print? Many of your recipes would fit on one page without that big waste of space, and paper.

  24. The review link is useless in a printout. I doubt you’re leaving that in there to please your readers. Most of the chatter at the top doesn’t warrant a second read and isn’t useful for folks who are saving recipes to use again and again. If I have to cut, paste, and reformat a recipe prior to printing I’ll stick with cooking websites that are more convenient and ones that give more thought to the environment. There’s really no good reason why you can’t format most recipes to print on a single page.

    I understand completely if you’re just replying from a customer service role that can’t really help with such issues.

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