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.

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 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.

Stack of Healthy Egg Muffins stuffed with veggies and cheese

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!

Egg muffins with cheese and veggies

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
  • Eggs
  • Salt and pepper
  • Shredded cheese 

Baked egg muffins out of the oven

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. 

Healthy egg muffins refrigerate for a quick snack

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! 

Egg muffins stacked on plate

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. 

Cheese and Veggie Egg muffins Stacked on plate

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.

Baked egg muffins for anytime

100-Calorie Cheese, Vegetable and Egg Muffins

100-Calorie Cheese, Vegetable and 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.

Yield: 12
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes

Ingredients

  • 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)

Instructions

    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.
    9. 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.

Notes

  • *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.

Nutrition Information:

Yield:

12

Serving Size:

1

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!

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!

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! 

White Cheddar and Dijon Baked Eggs - Fast & easy comfort food that's ready in 15 minutes! The Dijon & cheese just jazz these eggs right up!

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.

131 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!
    Meg

    • 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.

    Simon

  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.

  25. So glad these are portable and not a fixed structure like most muffins!

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