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    Home » Breakfast

    Healthy Breakfast Egg Muffins

    Published: Sep 25, 2017 / Updated: Apr 12, 2022 / 40 Comments

    This post may contain affiliate links. Please see my affiliate disclosure for more details.

    Jump to Recipe

    These healthy breakfast egg muffins with spinach and mushrooms are the best low-carb, make ahead breakfast recipe! They're only 40 calories each.

    Love eggs? Try this Simple Breakfast Casserole that feeds a crowd or these Classic Deviled Eggs.

    a stack of three spinach and mushroom egg muffins

    Why you'll love them

    I'm convinced that whoever invented egg cups is a genius. They're easy to make ahead, you can take them on the go, and they're a tasty and hassle-free breakfast with plenty of protein. These savory little gems will make you look forward to eating them in the morning.

    If you've never had egg muffins before, they're basically like mini frittatas that you bake in a muffin tin. The egg is firm yet fluffy, and you can add in all sorts of other ingredients. In my version we have spinach and mushrooms, so it's a simple way to eat veggies.

    Ingredients for them

    • Eggs - we're using six whole eggs here for 12 muffins
    • Skim milk - for moisture
    • Italian seasoning - I always keep a jar in my pantry of this flavorful dried herb blend
    • Garlic powder - to add a little savory depth of flavor
    • Spinach - fresh spinach adds some nutritious goodness
    • Mushrooms - I used white button, but your favorite variety is great
    closeup of a muffin tray with egg cups

    How to make egg muffins

    This is an overview, and full ingredients & instructions are in the recipe card below.

    • Preheat your oven to 350F. Grease the muffin tin generously. I use cooking spray to make it easier.
    • Whisk the eggs, milk, Italian seasoning, garlic powder, and salt & pepper in a mixing bowl. I like using a simple balloon whisk. Stir in the chopped spinach and mushrooms.
    • Spoon the mixture evenly into the muffin tray, bake, and enjoy!
    mixing eggs with spinach and mushrooms in a bowl

    Tips for success

    • Make sure the muffin tin is really well greased prior to adding the egg mixture. These baked egg cups should slide right out. Cooking spray works great to keep them from sticking, so it saves you clean-up later on!
    • The mixture won't fill each cavity in the muffin tin completely, which is because they expand.
    • To make sure they're done, simply slide a toothpick into the middle of one of the egg muffins. If it comes out clean, they're fully cooked.

    Substitutions and variations

    • This is meant to be super quick to prep, but you're welcome to sauté the mushrooms before adding them in.
    • There are endless variations for what flavor combos you can use! Here are some of our favorites for changing it up: fresh tomato and mozzarella, ham and cheddar, & parmesan and red bell peppers.
    • Love bacon? Make this simple oven bacon recipe, and then crumble it into the egg mixture!
    a stack of egg cups

    Leftovers and storage

    • These egg muffins will keep in the fridge in a tightly sealed container for 4-5 days.
    • You can also freeze them for up to 3 months. We like to store them wrapped up individually in plastic wrap for convenience and then placed in a larger covered container.
    • To warm these up, simply pop them in the microwave on a sheet of paper towel for about 30 seconds or until warmed through. Microwaves do differ, so timing could vary.

    More breakfast ideas

    • Brunch Egg Sandwich
    • Grapefruit Brûlée Breakfast Bowl
    • Berry Yogurt Parfait
    • Pumpkin Chocolate Chip Muffins
    • Huevos Rancheros Avocados (Keto)
    a hand holding an egg muffin

    Questions? Ask me in the comments! Let me know how this recipe went.

    a stack of three spinach and mushroom egg muffins

    Healthy Breakfast Egg Muffins

    These healthy breakfast egg muffins with spinach and mushrooms are the best low-carb, make ahead breakfast recipe! They're only 40 calories each.
    5 from 7 votes
    Print Recipe Pin Recipe Save Saved!
    Prep Time 15 mins
    Cook Time 20 mins
    Total Time 35 mins
    Course Breakfast
    Cuisine American
    Servings 12 egg muffins
    Calories 40 kcal
    Prevent your screen from going dark

    Ingredients
     

    • 6 eggs
    • 1/2 cup skim milk
    • 1 dash Italian seasoning
    • 1 teaspoon garlic powder
    • Salt & pepper to taste
    • 2 cups (packed) fresh baby spinach chopped finely
    • 5 ounces mushrooms (I used white button ones) chopped finely

    Instructions
     

    • Preheat oven to 350F and move the rack to the middle of the oven. Grease a 12-muffin tin thoroughly (I used Pam cooking spray). 
    • In a medium mixing bowl, add the eggs, milk, Italian seasoning, garlic powder, and salt & pepper. Whisk together thoroughly.
    • Chop the spinach and mushrooms, and stir them into the egg mixture.
    • Spoon the egg mixture equally into each cavity of the muffin tin. 
    • Bake for 20 minutes. 
    • You can eat the egg muffins warm, but make sure you let them cool thoroughly prior to storing them. They will keep in the fridge in an airtight container for up to 5 days.

    Notes

    • Nutritional information is provided as a courtesy only and should be construed as an estimate rather than a guarantee. Ingredients can vary and Salt & Lavender makes no guarantees to the accuracy of this information.

    Nutrition

    Calories: 40kcalCarbohydrates: 1gProtein: 4gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 82mgSodium: 40mgPotassium: 117mgFiber: 1gSugar: 1gVitamin A: 610IUVitamin C: 2mgCalcium: 33mgIron: 1mg
    Keyword healthy breakfast egg muffins, healthy egg muffin cups
    Author Natasha Bull
    « Acorn Squash and Carrot Soup
    Spicy Eggplant Pasta »

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    1. jessie MAYER says

      April 3, 2022 at 9:55 PM

      for the spinach-is it fresh or frozen spinach?

      Reply
      • Natasha says

        April 4, 2022 at 10:25 AM

        Fresh 🙂

        Reply
    2. Manjiri says

      December 19, 2019 at 11:05 AM

      Pl suggest any essence to avoid egg smell or any spice

      Reply
      • Natasha says

        December 19, 2019 at 11:09 AM

        I'm not sure I understand your question. Eggs will always smell like eggs... sorry!

        Reply
    3. Doug Barton says

      September 16, 2019 at 12:37 PM

      These are fabulous Natasha. The only problem was I made them mid-morning and only three survived for next days breakfast!

      Reply
      • Natasha says

        September 17, 2019 at 10:22 AM

        Hahaha your comment made me smile.

        Reply
    4. Adhba says

      September 1, 2019 at 10:17 AM

      Hi, thanks for this great recipe! Can you use any kind of milk? I’m partially lactose intolerant. Thanks

      Reply
      • Natasha says

        September 1, 2019 at 10:25 AM

        I don’t see why not 😊

        Reply
    5. Maggie says

      March 8, 2019 at 9:02 PM

      Hi Natasha,
      These look great! Quick question is this the same recipe if I use a mini muffin tray, or do I need to change it?
      Also may I saute the mushrooms beforehand, and possibly the spinach too?
      Thank you,
      Maggie

      Reply
      • Natasha says

        March 8, 2019 at 10:25 PM

        Hi Maggie! Sure, sautéing will definitely work. A mini muffin tray should be fine too, but may need slightly less cooking time. Hope you enjoy the recipe! ❤️

        Reply
        • Maggie says

          March 12, 2019 at 8:15 AM

          Thank you so much!!

          Reply
    6. Sharon says

      September 10, 2018 at 9:49 AM

      5 stars
      I am a fan of spinach and mushroom in eggs and these are great. Just an FYI, I can't have dairy so I added a 1/4 cup of soda water for nice puffy muffins. A good alternative if you need/want to cut the milk. Looking forward to tomorrow's breakfast!

      Reply
      • Natasha says

        September 10, 2018 at 10:04 AM

        That’s a great tip!! Thanks for letting us know. Hope you enjoy these! 💗💗

        Reply
    7. Kaitlyn says

      August 6, 2018 at 11:23 AM

      5 stars
      Love these! Could I possibly add cooked ground turkey to this as well? If added would the egg muffins require a new cook time or oven temp?

      Reply
      • Natasha says

        August 6, 2018 at 2:27 PM

        Hi Kaitlyn! I think that adding cooked turkey should work just fine. I'd keep the temp and cooking time the same to start with.

        Reply
    8. Lynn says

      January 9, 2018 at 3:32 PM

      5 stars
      These look delicious. I didn’t see the nutrition info except the calorie count. How many carbs does the skim milk add?

      Reply
      • Natasha says

        January 9, 2018 at 7:21 PM

        Hi, Lynn! I didn't work out the full nutritional info, sorry about that. I don't provide it for most of my recipes for various reasons. If you have a nutritional calculator you trust, try plugging the values in and see what it comes up with.

        Reply
    9. incense says

      December 20, 2017 at 12:50 AM

      OMG! egg muffins I have never ever thought about egg muffins. I am going to try this.

      Reply
      • Natasha says

        December 20, 2017 at 8:53 AM

        Hope you love them!!

        Reply
    10. Faith L says

      December 11, 2017 at 4:41 PM

      5 stars
      Yummm, just gunna add a little feta and use egg whites!!

      Reply
      • Natasha says

        December 11, 2017 at 5:33 PM

        Sounds good to me!! Enjoy.

        Reply
    11. Alison says

      October 31, 2017 at 6:48 PM

      Can these be frozen?

      Reply
      • Natasha says

        October 31, 2017 at 6:50 PM

        Hi Alison! I haven't personally tried, but I think that freezing them would be fine. You could always reheat in the microwave once they're thawed. 🙂

        Reply
    12. Hilda says

      October 25, 2017 at 9:00 AM

      5 stars
      They look divine. I'm wondering whether you used a mini muffin tin or a regular one. Just thinking thru on the quantity before I make them. Thanks!

      Reply
      • Natasha says

        October 25, 2017 at 9:05 AM

        Thanks, Hilda! I used a mini muffin tin, so there were 12 slots. Hope you like this recipe! 🙂

        Reply
    13. lauren says

      October 2, 2017 at 3:42 PM

      5 stars
      Esses Muffins de ovos de café da manhã com espinafres e cogumelos saudáveis são super diferentes para mim mas parecem muito apetitosos vou adorar saboreá-los.

      Reply
    14. Alice @ Hip Foodie Mom says

      September 26, 2017 at 8:35 AM

      This is just what I want for breakfast! love these muffins! and only 40 calories each?! WOW!

      Reply
      • Natasha says

        September 26, 2017 at 8:40 AM

        Aww thanks, Alice!!

        Reply
    15. All That I'm Eating says

      September 26, 2017 at 4:29 AM

      These sound like a great way to start the day! Full of colour and flavour.

      Reply
      • Natasha says

        September 26, 2017 at 8:11 AM

        Thank you!!

        Reply
    16. Jennifer @ Show Me the Yummy says

      September 25, 2017 at 2:02 PM

      These are the BEST for breakfast!

      Reply
      • Natasha says

        September 25, 2017 at 3:15 PM

        Thanks, Jennifer!!

        Reply
    17. Matt Robinson says

      September 25, 2017 at 9:57 AM

      These remind me of those little bites from Starbucks, but way better!

      Reply
      • Natasha says

        September 25, 2017 at 10:05 AM

        Thanks so much, Matt!!

        Reply
    18. Leigh Ann says

      September 25, 2017 at 9:50 AM

      The perfect make ahead breakfast! I love the mushroom and spinach combination here!

      Reply
      • Natasha says

        September 25, 2017 at 9:56 AM

        Thank you, Leigh Ann! Glad you like the sound of these. 🙂

        Reply
    19. Natasha's Sister says

      September 25, 2017 at 9:46 AM

      5 stars
      Um I'd love these. I eat breakfast sometimes. Deliver some to me now.

      Reply
      • Natasha says

        September 25, 2017 at 9:56 AM

        No.

        Reply
    20. Mary Ann | The Beach House Kitchen says

      September 25, 2017 at 9:05 AM

      I love little breakfasts like this Natasha! So easy to make and so satisfying and quick!

      Reply
      • Natasha says

        September 25, 2017 at 9:17 AM

        Thanks so much, Mary Ann!! Hope you have an excellent week. 🙂

        Reply

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