100-Calorie Cheese, Vegetable and Egg Muffins
Baked 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.
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 egg bake muffins are a bit hit, and bonus: they’re naturally gluten-free!
I found myself grabbing one of these egg frittata 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.
These veggie-packed 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 clean-out recipe.
There are 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). 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.
The egg bake 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!
What’s in Baked Egg Muffins?
To make this easy egg muffin recipe, you’ll need:
- Shredded carrots
- Orange bell pepper
- Frozen peas
- Frozen corn
- Salt and pepper
- Shredded cheese
How to Make Egg Muffins
Liberally spray a non-stick muffin pan with baking spray. Then, toss together the veggies in a mixing bowl and fill each muffin cup 3/4 full with the mixture.
Crack the eggs into a measuring cup, season with salt and pepper, and whisk with a fork until smooth. Divide the eggs evenly between the 12 muffin cups. Sprinkle with your shredded cheese of choice, then bake.
These egg frittata muffins need to bake until the muffins are set, cooked through, and are lightly golden. Note that they will puff in the oven, but sink upon cooling.
Can I Add Other Veggies to These Egg Muffins?
Definitely! 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.
Can I Use Egg Whites or Liquid Egg Replacer?
I’ve only made these baked egg muffins with whole eggs, although you could likely use liquid eggs or just whites. If you use one of these egg alternatives and this recipe turns out well for you, please let me know in a comment below!
Can I Make Mini Egg Muffins?
I used a regular muffin pan to make this egg muffin recipe, but you’re welcome to make mini egg muffins if desired. Just note that the bake time will be reduced.
Can I Freeze Egg Muffins?
I’ve never had enough leftovers to freeze, but I’m sure you can freeze these healthy egg muffins. You could reheat them in the microwave for about 30 seconds directly from frozen.
Tips for Making Healthy Egg Muffins
When making these egg bake muffins, 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.
If using shredded carrots in this baked egg muffins recipe, I highly recommend shredding the carrots yourself as opposed to buying bagged shredded carrots. I find bagged shredded carrots to be too big, coarse, and tough due to the preservatives added.
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.
- 1 1/2 cups shredded carrots (from about 4 medium peeled and trimmed carrots)*
- 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
- 12 tablespoons shredded cheese, divided (I used Mozzarella)
- 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.
- 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.
- 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.
- In a 2-cup glass measuring cup (the measuring cup makes for easy pouring), crack the eggs and lightly beat with a whisk.
- Add the salt and pepper, to taste, and whisk to combine.
- 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.
- Top each cup with a generous pinch of cheese, about 1 tablespoon each.
- 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. 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.
- *I recommend shredding the carrots yourself as opposed to buying bagged shredded carrots which I find to be too big, coarse, and tough due to the preservatives added.
- Muffins will keep airtight for up to 1 week in the fridge; reheat gently in the micro or serve cold.
Amount Per Serving: Calories: 100 Total Fat: 6g Saturated Fat: 2g Trans Fat: 0g Unsaturated Fat: 3g Cholesterol: 131mg Sodium: 133mg Carbohydrates: 6g Net Carbohydrates: 0g Fiber: 1g Sugar: 2g Sugar Alcohols: 0g Protein: 7g
More Healthy Breakfast Recipes:
Healthy Mexican Breakfast Bowl — Say hello to this high protein, lower-carb meal that’s EASY, ready in 5 minutes, naturally vegetarian and gluten-free, and so TASTY!! Great for light lunches and meatless dinners!!
Asparagus, Peas, and Smoked Gouda Frittata — Even the pickiest eaters will eat green vegetables in this healthy & easy 25 minute recipe!
Fruit and Granola Yogurt Bowls – Get ready for the BEST tasting vegan yogurt topped with fresh fruit, granola, chia seeds, and more!! So much YUMMIER than a piece of toast for breakfast!!
Sweet Potato and Mozzarella Egg Skillet (GF) — Easy, cheesy comfort food that’s ready in 15 minutes!
Egg-in-a-Hole Avocado Toast — Slathering warm egg in a hole toast with a creamy chive and lime-scented avocado spread is beyond DELICIOUS!! This avocado toast with egg is EASY, ready in 15 minutes, and perfect ANYTIME!!
White Cheddar and Dijon Baked Eggs — Serve with toast or a salad for lunch or brinner, or with French toast or pancakes for breakfast. Cozy, comforting, and almost no dishes!
Kale and Tomato Frittata — This frittata is healthy and I love the texture contrast between the tender eggs, chewy kale, and juicy tomatoes in this frittata.