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

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

  2. 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!

  3. 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

  4. I loveee muffinss. Thanks these lovely muffins..

  5. 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!

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

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

  8. 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

    • 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!

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

  10. 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:)

  11. 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!!

  12. 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.

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

  14. 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.

    • 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.

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

  16. 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. :)

  17. 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.

    • 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!

  18. 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!

    • 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!! :)

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

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

  21. 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!

  22. 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!!!!

  23. 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

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

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