This post may contain affiliate links. Please read our disclosure policy.

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.
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
5 from 8 votes

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.
Prep: 15 minutes
Cook: 20 minutes
Total: 35 minutes
Servings: 12 egg muffins


  • 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


  • 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.


  • 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.


Calories: 40kcal, Carbohydrates: 1g, Protein: 4g, Fat: 2g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Trans Fat: 1g, Cholesterol: 82mg, Sodium: 40mg, Potassium: 117mg, Fiber: 1g, Sugar: 1g, Vitamin A: 610IU, Vitamin C: 2mg, Calcium: 33mg, Iron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

© Salt & Lavender Inc. Content and photographs are copyrighted. Sharing this blog post is much appreciated, but copying and pasting full recipes without authorization to social media is strictly prohibited.

Leave a star rating and comment below!

Hi! I’m Natasha.

Salt & Lavender is a recipe blog with a focus on delicious comfort food using everyday ingredients. Beat the weekday grind with hundreds of easy-to-follow and hassle-free recipes!

The Salt & Lavender cookbook is here! Order Now

5 from 8 votes (1 rating without comment)

Leave a comment

Please leave a recipe rating!

Your email address will not be published. Required fields are marked *

Recipe Rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.


  1. Pam says:

    Want to try these this week, but my husband would like me to use egg whites for him. Should I make any adjustments to the amount of egg used or the cook time? TY so much. I love your recipes.

    1. Natasha says:

      Hi Pam! I’m so glad you’re enjoying my recipes! I will be totally honest – I have never cooked anything with just egg whites, so I am not 100% sure. You may need to up the liquid quantity a bit so you have a similar amount to what 6 eggs would work out to be, but this recipe is pretty flexible. I think cook time should be about the same, but you could always take it out a bit early then pop it back in the oven if needed. Let me know how it goes! 🙂

  2. Nonna says:

    Could u line the muffin pan with liners? My eggs always stick to the tins no matter how much I grease them. Thanks!

    1. Natasha says:

      I think that should be fine. 🙂 Let me know!