12 Practical Low Calorie Egg Muffins Perfect For Meal Prep

I’ve found a breakfast option that’s both tasty and low in calories—egg muffins. These little bites are a meal prep dream, offering a nutritious start to the day with so many flavor combinations. From classic veggie to savory smoked salmon, each muffin is high in protein and vitamins. Ready to elevate your mornings with these simple, on-the-go options? Let’s explore the delicious possibilities together.

Classic Veggie Egg Muffins

Classic Veggie Egg Muffins are a delicious, low-calorie breakfast option that’s both nutritious and easy to prepare. These muffins are packed with a variety of colorful vegetables, guaranteeing you start your day with a hearty dose of vitamins and minerals.

Perfect for meal prepping, these muffins can be made in advance and stored for quick, on-the-go breakfasts throughout the week. With their fluffy texture and savory flavor, they’re sure to become a staple in your morning routine.

Whether you’re catering to a family or preparing for a brunch gathering, this recipe yields enough to serve 4-6 people. The combination of eggs and fresh vegetables makes these muffins not only healthy but also incredibly satisfying. You have the flexibility to customize the veggies based on your preferences or what’s in season, so feel free to get creative with your ingredients.

Ingredients (Serves 4-6)

• 8 large eggs
• 1 cup diced bell peppers (any color)
• 1 cup chopped spinach
• 1/2 cup chopped onions
• 1/2 cup diced tomatoes, seeds removed
• 1/2 cup shredded low-fat cheese (optional)
• 1/4 cup skim milk
• Salt and pepper to taste
• Non-stick cooking spray

Cooking Instructions

1. Preheat the Oven: Begin by preheating your oven to 375°F (190°C). This will guarantee it’s at the right temperature for baking the muffins evenly.
2. Prepare the Muffin Tin: Spray a 12-cup muffin tin with non-stick cooking spray to prevent the egg muffins from sticking. You can also use silicone muffin liners for easier removal.
3. Beat the Eggs: In a large mixing bowl, crack the eggs and add the skim milk. Whisk together until the mixture is smooth and the yolks are fully incorporated.
4. Add Vegetables: Stir in the diced bell peppers, chopped spinach, onions, and tomatoes. Season the mixture with salt and pepper according to your taste preferences. If using cheese, fold it gently into the mixture.
5. Fill the Muffin Cups: Carefully pour the egg and vegetable mixture into the prepared muffin tin, filling each cup about three-quarters full. This allows room for the muffins to expand as they bake.
6. Bake: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the centers are set and the tops are golden brown. You can test for doneness by inserting a toothpick into the center of a muffin; it should come out clean.
7. Cool and Serve: Once baked, remove the muffin tin from the oven and let the muffins cool for a few minutes. Use a spatula or knife to gently lift each muffin out of the tin. Serve warm or at room temperature.

Extra Tips

For the best results, chop your vegetables into small, uniform pieces to guarantee even cooking. Feel free to add herbs like basil or parsley for added flavor.

These muffins can be stored in the refrigerator for up to 4 days or frozen for longer storage. Simply reheat them in the microwave or oven before serving. Customizing your muffins with different vegetables or cheeses allows you to enjoy a variety of flavors, so experiment until you find your favorite combination!

Spinach and Feta Egg Muffins

Spinach and Feta Egg Muffins are a delightful, low-calorie breakfast option that combines the rich flavor of feta cheese with the nutritional benefits of spinach.

These savory muffins are perfect for those who are on the go or looking for a healthy option to start their day. Not only are they easy to make, but they also store well, making them a convenient choice for meal prepping.

With their fluffy texture and savory taste, these egg muffins are sure to become a favorite in your household. Packed with protein and essential vitamins, Spinach and Feta Egg Muffins offer a satisfying meal that keeps you full and energized.

They’re versatile enough to serve as a quick breakfast, a light lunch, or a protein-packed snack. Plus, they’re naturally gluten-free and can be customized with other ingredients you may have on hand, such as bell peppers or mushrooms.

Let’s explore how you can prepare this delicious dish!

Ingredients for 4-6 servings:

• 8 large eggs
• 1 cup fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup milk
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 teaspoon olive oil
• Non-stick cooking spray

Cooking Instructions:

1. Preheat the Oven: Begin by preheating your oven to 350°F (175°C). This guarantees that your muffins cook evenly throughout.
2. Prepare the Muffin Tin: Lightly coat a 12-cup muffin tin with non-stick cooking spray to prevent the muffins from sticking to the pan.
3. Cook the Spinach: In a small skillet, heat the olive oil over medium heat. Add the chopped spinach and sauté for about 2-3 minutes, or until wilted. Remove from heat and set aside.
4. Mix the Egg Base: In a large mixing bowl, whisk together the eggs and milk until well combined. Add the salt and black pepper to the mixture for seasoning.
5. Combine Ingredients: Gently fold the sautéed spinach and crumbled feta cheese into the egg mixture, confirming that all ingredients are evenly distributed.
6. Fill the Muffin Cups: Pour the egg mixture evenly into the prepared muffin cups, filling each about two-thirds full to allow room for the muffins to rise.
7. Bake the Muffins: Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the egg muffins are set and lightly golden on top.
8. Cool and Serve: Once baked, remove the muffins from the oven and let them cool in the pan for a few minutes. Use a small spatula or knife to gently remove them from the tin.

Serve warm or store in an airtight container in the refrigerator for up to 4 days.

Extra Tips:

For added flavor, consider sprinkling a dash of paprika or a pinch of red pepper flakes into the egg mixture before baking.

To guarantee even cooking and prevent overflow, avoid overfilling the muffin cups. If you prefer a more uniform texture, blend the egg mixture in a blender until smooth.

These muffins are highly adaptable, so feel free to experiment with different herbs or spices to suit your taste preferences. Enjoy them as they are, or serve with a side of fruit or a light salad for a well-rounded meal.

Turkey Sausage Egg Muffins

Turkey Sausage Egg Muffins are a delicious, low-calorie breakfast option that are perfect for meal prepping or enjoying fresh out of the oven.

These muffins combine the savory flavors of turkey sausage with the protein-rich goodness of eggs, providing a nutritious start to your day. Quick to prepare and easy to customize, they make a great grab-and-go breakfast or snack that can be enjoyed by the whole family.

These egg muffins aren’t only healthy but also very versatile. You can add your favorite vegetables or cheese to tailor them to your taste. They’re ideal for those who are looking to maintain a balanced diet without sacrificing flavor. The recipe below serves 4-6 people, making it perfect for small gatherings or a week’s worth of breakfast.

Ingredients:

• 6 large eggs
• 1/2 cup milk
• 1 cup turkey sausage, cooked and crumbled
• 1/2 cup bell peppers, diced
• 1/2 cup spinach, chopped
• 1/4 cup onion, finely chopped
• 1/2 cup shredded cheese (cheddar or your choice)
• Salt and pepper to taste
• Cooking spray

Instructions:

1. Preheat Oven: Preheat your oven to 350°F (175°C) and lightly spray a muffin tin with cooking spray to prevent sticking.
2. Prepare Egg Mixture: In a large mixing bowl, whisk together the eggs and milk until well combined. Add salt and pepper to taste, keeping in mind that the sausage and cheese will add additional seasoning.
3. Add Ingredients: Stir in the cooked turkey sausage, diced bell peppers, chopped spinach, and finely chopped onion into the egg mixture. Mix well to guarantee all ingredients are evenly distributed.
4. Fill Muffin Tins: Pour the egg mixture into the prepared muffin tin, filling each cup about three-quarters full. Sprinkle a small amount of shredded cheese onto the top of each muffin.
5. Bake: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg muffins are set and a toothpick inserted into the center comes out clean.
6. Cool and Serve: Allow the muffins to cool in the tin for a few minutes before transferring them to a wire rack. Serve warm or store in an airtight container in the refrigerator for up to 5 days.

Extra Tips: For an added touch of flavor, try using different types of cheese such as feta or mozzarella. You can also experiment with other vegetables like mushrooms, tomatoes, or zucchini to suit your preferences.

If you want to make these muffins even lower in calories, consider using egg whites or a mixture of whole eggs and egg whites. Finally, these muffins can be frozen for up to a month, making them an excellent option for meal prep; simply reheat in the microwave before serving.

Broccoli and Cheddar Egg Muffins

Broccoli and Cheddar Egg Muffins are a delightful and nutritious breakfast option that are both easy to make and packed with flavor. These low-calorie egg muffins are perfect for those who are looking for a healthy start to their day or need a quick grab-and-go breakfast. The combination of fresh broccoli and sharp cheddar cheese creates a satisfying taste while keeping the dish light and wholesome.

They’re versatile and can be customized with various vegetables and cheeses, making them a family favorite. These egg muffins aren’t only delicious but also a great way to incorporate more vegetables into your diet. Broccoli is rich in vitamins and minerals, and when paired with protein-rich eggs, it makes for a filling meal that will keep you energized throughout the morning.

The muffins are baked in a muffin tin, which makes them easy to portion and serve. Whether you’re meal prepping for the week or serving a crowd, these Broccoli and Cheddar Egg Muffins are sure to be a hit.

Ingredients (Serving Size: 4-6 people):

• 8 large eggs
• 1 cup broccoli florets, finely chopped
• 1 cup shredded cheddar cheese
• 1/4 cup milk
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• Cooking spray or muffin liners

Cooking Instructions:

1. Preheat the Oven: Begin by preheating your oven to 375°F (190°C). This guarantees that the muffins cook evenly and the ingredients are perfectly set.
2. Prepare the Muffin Tin: Lightly spray a 12-cup muffin tin with cooking spray or line each cup with muffin liners. This prevents the muffins from sticking and makes for easy cleanup.
3. Mix the Eggs: In a large mixing bowl, whisk together the eggs, milk, salt, and black pepper until well combined. This creates a smooth and creamy base for the muffins.
4. Add the Fillings: Fold in the chopped broccoli and shredded cheddar cheese into the egg mixture. Stir gently until the ingredients are evenly distributed throughout the mixture.
5. Fill the Muffin Cups: Carefully pour the egg mixture into each muffin cup, filling them about three-quarters full. This allows room for the muffins to rise as they bake.
6. Bake the Muffins: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the muffins are set and lightly golden on top. A toothpick inserted in the center should come out clean.
7. Cool and Serve: Once baked, remove the muffin tin from the oven and let the muffins cool in the tin for a few minutes. Gently remove the muffins and serve warm, or allow them to cool completely before storing.

Extra Tips:

For a bit of extra flavor, consider adding a pinch of garlic powder or onion powder to the egg mixture. You can also experiment with different types of cheese, such as feta or mozzarella, to change up the flavor profile.

If you prefer a spicier version, add a dash of hot sauce or a sprinkle of red pepper flakes. To store the muffins, keep them in an airtight container in the refrigerator for up to four days, or freeze them for longer storage. Simply reheat in the microwave or oven before serving.

Southwestern Egg Muffins

Low Calorie Egg Muffins are a perfect breakfast option for those looking to enjoy a delicious and nutritious meal without the guilt. These muffins are packed with protein and flavor, making them an ideal choice for anyone on a low-calorie diet.

The Southwestern Egg Muffins variation adds a spicy and vibrant twist to the traditional recipe, featuring ingredients like bell peppers, onions, and spices that will invigorate your taste buds. Whether you’re meal prepping for the week or hosting a brunch, these muffins are sure to be a hit.

The Southwestern Egg Muffins are easy to prepare and can be customized to suit your taste preferences. With a balance of colorful vegetables and spices, they offer a healthy start to your day. Perfectly portioned, these muffins can be enjoyed fresh out of the oven or chilled for a quick breakfast on the go.

Let’s plunge into the recipe and explore how to make these scrumptious muffins for a serving size of 4-6 people.

Ingredients:

• 6 large eggs
• 1/4 cup skim milk
• 1/2 cup diced bell pepper (red, green, or yellow)
• 1/4 cup diced onion
• 1/4 cup diced tomatoes
• 1/4 cup canned black beans, rinsed and drained
• 1/4 cup shredded low-fat cheddar cheese
• 1 tablespoon chopped fresh cilantro
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• Salt and pepper to taste
• Cooking spray

Cooking Instructions:

1. Preheat your oven to 350°F (175°C). Lightly spray a muffin tin with cooking spray to prevent sticking.
2. In a large mixing bowl, crack the eggs and whisk them together with the skim milk until well blended. This will create a fluffy base for your muffins.
3. Add the diced bell pepper, onion, tomatoes, black beans, shredded cheddar cheese, and chopped cilantro to the egg mixture. Stir the ingredients until they’re evenly distributed throughout the mixture.
4. Season the mixture with ground cumin, chili powder, salt, and pepper. Stir again to confirm the spices are well incorporated.
5. Pour the egg mixture evenly into the prepared muffin tin, filling each cup about three-quarters full.
6. Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the eggs are set and the tops are lightly golden.
7. Remove the muffins from the oven and allow them to cool in the tin for a few minutes before transferring them to a wire rack to cool completely.

Extra Tips:

For added flavor, consider topping the muffins with a dollop of salsa or a sprinkle of hot sauce before serving. You can also experiment with different vegetables or cheeses to suit your taste.

These muffins can be stored in an airtight container in the refrigerator for up to four days or frozen for up to one month. Simply reheat them in the microwave for a quick and easy breakfast option.

Enjoy your Southwestern Egg Muffins as a convenient meal prep solution or a tasty addition to your brunch menu!

Mushroom and Swiss Egg Muffins

If you’re looking for a delicious and healthy breakfast option, Mushroom and Swiss Egg Muffins are a perfect choice. These low-calorie egg muffins are packed with protein and flavor, making them an ideal start to your day.

The combination of earthy mushrooms and creamy Swiss cheese creates a satisfying and savory treat that’s both nutritious and easy to prepare. Perfect for meal prep, you can make a batch ahead of time and enjoy them throughout the week.

These egg muffins aren’t only quick to make but also versatile. You can easily customize them by adding your favorite vegetables or protein to suit your taste.

Whether you’re serving a family breakfast or preparing your lunches for the week, this recipe is sure to please everyone. Follow the instructions below to whip up a batch of these delicious Mushroom and Swiss Egg Muffins for 4-6 people.

Ingredients:

• 8 large eggs
• 1 cup diced mushrooms
• 1 cup shredded Swiss cheese
• 1/4 cup milk
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1/4 cup chopped green onions
• Cooking spray

Cooking Instructions:

1. Preheat and Prep: Preheat your oven to 375°F (190°C). Lightly grease a muffin tin with cooking spray to prevent the muffins from sticking.
2. Cook the Mushrooms: In a skillet over medium heat, add the olive oil. Once hot, add the diced mushrooms and sauté them for about 5 minutes or until they’re tender and any released moisture has evaporated. Remove from heat and set aside.
3. Mix the Egg Base: In a large mixing bowl, whisk together the eggs, milk, salt, and black pepper until well combined. Make sure the mixture is smooth and slightly frothy.
4. Assemble the Muffins: Evenly distribute the sautéed mushrooms into the prepared muffin tin. Sprinkle the shredded Swiss cheese over the mushrooms, followed by the chopped green onions.
5. Fill the Muffin Tin: Pour the egg mixture over the mushrooms, cheese, and onions in the muffin tin, filling each section about three-quarters full.
6. Bake: Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the egg muffins are set and slightly golden on top. You can check for doneness by inserting a toothpick into the center; if it comes out clean, the muffins are ready.
7. Cool and Serve: Allow the egg muffins to cool in the pan for a few minutes before gently removing them. Serve warm as part of a hearty breakfast or enjoy them later as a convenient snack.

Extra Tips:

To guarantee your Mushroom and Swiss Egg Muffins are perfectly cooked, avoid overfilling the muffin cups, as the egg mixture will expand as it bakes.

Feel free to add other ingredients such as spinach, bell peppers, or diced ham for added flavor and nutrition. If you’re preparing these for meal prep, store them in an airtight container in the refrigerator for up to four days or freeze them for longer storage.

Simply reheat in the microwave or oven before serving.

Ham and Cheese Egg Muffins

Low Calorie Egg Muffins are a delicious and nutritious breakfast option that can be prepared ahead of time and enjoyed on the go. These savory muffins are perfect for those who are looking to maintain a healthy diet without sacrificing flavor. The combination of eggs, ham, and cheese creates a satisfying and protein-rich meal that will keep you fueled throughout the morning.

Whether you’re meal-prepping for the week or hosting a brunch, these muffins are bound to be a hit.

The Ham and Cheese Egg Muffins are a delightful twist on the classic breakfast sandwich. By using muffin tins instead of bread, you can cut down on calories while still enjoying the hearty flavors of ham and cheese. This recipe is simple to make and can be easily customized with your favorite vegetables or spices.

With just a few ingredients and minimal prep time, you’ll have a batch of these tasty egg muffins ready to enjoy in no time.

Ingredients (Serving size: 4-6 people):

• 10 large eggs
• 1 cup diced cooked ham
• 1 cup shredded cheddar cheese
• 1/2 cup chopped bell peppers (any color)
• 1/4 cup chopped green onions
• Salt and pepper to taste
• Cooking spray or olive oil

Cooking Instructions:

1. Preheat the Oven: Preheat your oven to 375°F (190°C). This guarantees the muffins will cook evenly and thoroughly.
2. Prepare the Muffin Tin: Spray a 12-cup muffin tin with cooking spray or lightly coat with olive oil to prevent the egg muffins from sticking.
3. Mix the Ingredients: In a large mixing bowl, crack the eggs and whisk them until well combined. Add the diced ham, shredded cheese, chopped bell peppers, and green onions. Season with salt and pepper to taste. Mix everything together until evenly distributed.
4. Fill the Muffin Cups: Pour the egg mixture evenly into the prepared muffin tin, filling each cup about three-quarters full. This allows room for the muffins to rise slightly during baking.
5. Bake: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg muffins are set and lightly golden on top. You can check for doneness by inserting a toothpick into the center of a muffin; it should come out clean.
6. Cool and Serve: Once baked, remove the muffins from the oven and let them cool in the tin for a few minutes. Use a knife to gently loosen the edges of each muffin before transferring them to a wire rack or serving plate.

Extra Tips: For added flavor, consider incorporating herbs like parsley or cilantro into the egg mixture. If you prefer a spicier kick, add a pinch of cayenne pepper or some diced jalapeños.

These muffins store well in the refrigerator for up to four days, making them perfect for meal prep. Simply reheat them in the microwave for a quick and easy breakfast. Feel free to experiment with different cheese varieties or substitute turkey or chicken for ham to suit your taste preferences.

Tomato Basil Egg Muffins

Tomato Basil Egg Muffins are a delightful and nutritious way to start your day. They’re perfect for those who are watching their calorie intake but still want a fulfilling and delicious breakfast option.

These egg muffins combine the fresh flavors of tomatoes and basil, creating a savory and aromatic experience. Not only are they quick to prepare, but they’re also convenient to make ahead and enjoy on busy mornings or as a light snack throughout the day.

Packed with protein and essential vitamins, Tomato Basil Egg Muffins are a versatile dish that can easily be customized to suit your taste preferences. Whether you’re feeding a family or meal-prepping for the week, this recipe is designed to serve 4-6 people, guaranteeing that everyone gets to enjoy this healthy treat.

With just a few simple ingredients and straightforward instructions, you’ll have these tasty egg muffins ready in no time.

Ingredients (serving size: 4-6 people):

• 8 large eggs
• 1/2 cup cherry tomatoes, diced
• 1/4 cup fresh basil leaves, chopped
• 1/4 cup grated Parmesan cheese
• 1/4 cup milk
• Salt and pepper to taste
• Olive oil spray or paper liners for muffin tin

Cooking Instructions:

1. Preheat the Oven: Begin by preheating your oven to 375°F (190°C). This will guarantee that the muffins cook evenly and develop a nice, golden top.
2. Prepare the Muffin Tin: Lightly spray a 12-cup muffin tin with olive oil spray or line each cup with paper liners. This will prevent the muffins from sticking and make them easier to remove once baked.
3. Mix the Egg Mixture: In a large mixing bowl, crack the eggs and whisk them together with the milk until well combined. Season with salt and pepper to taste.
4. Add the Ingredients: Fold in the diced cherry tomatoes, chopped basil leaves, and grated Parmesan cheese. Stir the mixture gently to guarantee that all ingredients are evenly distributed.
5. Fill the Muffin Cups: Carefully pour the egg mixture into each muffin cup, filling them about 3/4 full. This will allow room for the muffins to rise as they bake.
6. Bake the Muffins: Place the muffin tin in the preheated oven and bake for approximately 20-25 minutes, or until the muffins are set and have a slight golden-brown color on top.
7. Cool and Serve: Once baked, remove the muffin tin from the oven and let the muffins cool for a few minutes before removing them. Serve warm or at room temperature.

Extra Tips:

To add more flavor and texture, consider incorporating additional ingredients such as chopped bell peppers, onions, or a pinch of red pepper flakes for a bit of heat.

If you’re planning to store these muffins, let them cool completely before placing them in an airtight container in the refrigerator for up to three days. Reheat them in the microwave for a quick and easy breakfast option on busy mornings.

Bell Pepper and Onion Egg Muffins

Bell Pepper and Onion Egg Muffins are a delicious and nutritious breakfast option that can be prepared in advance for a quick and easy meal. These low-calorie muffins are packed with protein and veggies, making them a perfect choice for those looking to maintain a healthy diet. The combination of bell peppers and onions adds a burst of flavor and a satisfying crunch to the soft, fluffy egg base.

Ideal for meal prep, these egg muffins can be stored in the fridge and enjoyed throughout the week. Simply reheat them in the microwave for a convenient breakfast on the go. The versatility of this recipe allows for customization, so feel free to add your favorite vegetables or seasonings to suit your taste.

Let’s explore the recipe for Bell Pepper and Onion Egg Muffins, designed to serve 4-6 people.

Ingredients:

• 10 large eggs
• 1 cup diced bell peppers (any color)
• 1/2 cup diced onion
• 1/2 cup grated cheese (optional)
• Salt and pepper to taste
• Cooking spray or olive oil

Cooking Instructions:

1. Preheat the Oven: Preheat your oven to 375°F (190°C) and lightly grease a standard 12-cup muffin tin with cooking spray or olive oil to prevent sticking.
2. Prepare the Vegetables: Dice the bell peppers and onion into small, uniform pieces to guarantee even cooking. If you prefer softer vegetables, lightly sauté them in a pan with a little olive oil for about 3-4 minutes before adding them to the egg mixture.
3. Mix the Eggs: In a large bowl, crack the eggs and whisk them until they’re well combined. Season the eggs with salt and pepper according to your taste preference.
4. Combine Ingredients: Add the diced bell peppers, onions, and grated cheese (if using) to the egg mixture. Stir everything together until the ingredients are evenly distributed.
5. Fill the Muffin Tin: Pour the egg mixture into the prepared muffin tin, filling each cup about 3/4 full. This allows space for the muffins to rise as they bake.
6. Bake the Muffins: Place the muffin tin in the preheated oven and bake for 20-25 minutes or until the egg muffins are set in the center and slightly golden on top.
7. Cool and Serve: Once baked, remove the muffins from the oven and allow them to cool in the tin for a few minutes. Carefully remove the muffins and serve them warm, or let them cool completely before storing them in an airtight container in the refrigerator.

Extra Tips:

When making Bell Pepper and Onion Egg Muffins, it’s important to verify that the vegetables are evenly diced to promote even cooking.

Feel free to experiment with additional ingredients such as spinach, mushrooms, or diced tomatoes for added flavor and nutrients. If you’re looking to reduce fat content, you can use egg whites or a combination of whole eggs and egg whites.

Additionally, these muffins can be frozen for up to a month; simply reheat them in the microwave for a quick and satisfying breakfast.

Smoked Salmon Egg Muffins

Low Calorie Egg Muffins are a delicious and nutritious option for breakfast or a light snack. These muffins are packed with protein and are low in calories, making them perfect for those who are watching their caloric intake but still want a satisfying meal. The addition of smoked salmon gives these egg muffins a gourmet touch, providing a rich, savory flavor that complements the eggs beautifully.

Ideal for meal prep, these muffins can be made in advance and enjoyed throughout the week. Smoked Salmon Egg Muffins are incredibly easy to make and require just a few simple ingredients. The combination of eggs, smoked salmon, and fresh herbs creates a delightful and healthy dish that’s both filling and flavorful.

Whether you’re hosting a brunch or just looking for a quick breakfast solution, these muffins are sure to impress. Serve them with a side of fresh greens or enjoy them on their own for a quick and easy meal.

Ingredients (Serves 4-6):

• 8 large eggs
• 1/2 cup milk (dairy or non-dairy)
• 1/2 cup smoked salmon, chopped
• 1/4 cup chopped green onions
• 1/4 cup chopped fresh dill
• Salt and pepper to taste
• Olive oil spray or muffin liners

Cooking Instructions:

1. Preheat the Oven: Start by preheating your oven to 350°F (175°C). This guarantees that your egg muffins will cook evenly.
2. Prepare the Muffin Tin: Lightly spray a muffin tin with olive oil spray or line it with muffin liners to prevent the egg muffins from sticking.
3. Mix the Eggs and Milk: In a large bowl, whisk together the eggs and milk until they’re well combined. This mixture will be the base for your muffins.
4. Add Remaining Ingredients: Stir in the chopped smoked salmon, green onions, dill, salt, and pepper. Mix until all the ingredients are evenly distributed throughout the egg mixture.
5. Fill the Muffin Tin: Pour the egg mixture into the prepared muffin tin, filling each cup about 3/4 full. This allows room for the muffins to expand as they cook.
6. Bake the Muffins: Place the muffin tin in the preheated oven and bake for 20-25 minutes or until the egg muffins are set and slightly golden on top.
7. Cool and Serve: Once done, remove the muffins from the oven and let them cool in the tin for about 5 minutes. Carefully remove them from the tin and serve warm or at room temperature.

Extra Tips:

For a creamier texture, consider adding a small amount of shredded cheese to the egg mixture. If you prefer a bit of spice, a pinch of cayenne pepper or a few dashes of hot sauce can be added for a kick of heat.

These muffins are versatile and can be customized with other ingredients like spinach, bell peppers, or feta cheese. They store well in the refrigerator for up to 4 days, making them perfect for meal prep. Simply reheat in the microwave for a quick breakfast on the go.

Zucchini and Parmesan Egg Muffins

Zucchini and Parmesan Egg Muffins are a delightful and healthy breakfast option that’s both low in calories and high in flavor. These egg muffins are perfect for meal prep, making them a convenient choice for busy mornings or a tasty addition to any brunch spread. Packed with fresh zucchini and the rich, savory taste of Parmesan cheese, these muffins offer a satisfying start to your day without the guilt.

The combination of zucchini and Parmesan not only adds great taste but also brings a wonderful texture to the muffins. Zucchini provides moisture and a subtle sweetness, while Parmesan offers a nutty and salty contrast. These muffins are baked until golden, creating a light and fluffy interior with a slightly crisp top. They’re an excellent way to incorporate more vegetables into your diet, and their versatility means you can easily adapt the recipe to include other favorite ingredients.

Ingredients (Serves 4-6):

• 6 large eggs
• 1 cup grated zucchini (excess moisture removed)
• 1/2 cup grated Parmesan cheese
• 1/4 cup milk
• 1/4 cup chopped green onions
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• Non-stick cooking spray

Cooking Instructions:

1. Preheat the Oven: Start by preheating your oven to 350°F (175°C). This guarantees that the oven reaches the right temperature by the time you’re ready to bake.
2. Prepare the Muffin Tin: Lightly spray a muffin tin with non-stick cooking spray. This will help prevent the egg muffins from sticking to the pan, making them easier to remove once baked.
3. Mix the Ingredients: In a large bowl, whisk together the eggs and milk until well combined. Add the grated zucchini, Parmesan cheese, chopped green onions, salt, black pepper, and garlic powder. Stir until all ingredients are evenly mixed.
4. Fill the Muffin Tin: Pour the egg mixture into the prepared muffin tin, filling each cup about three-quarters full. This allows enough room for the muffins to rise without overflowing.
5. Bake the Muffins: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg muffins are set and the tops are lightly golden. You can test for doneness by inserting a toothpick into the center of a muffin; if it comes out clean, they’re ready.
6. Cool and Serve: Once baked, remove the muffins from the oven and let them cool in the tin for about 5 minutes. This makes them easier to handle. Carefully remove them from the tin and serve warm.

Extra Tips:

When making Zucchini and Parmesan Egg Muffins, it’s important to remove excess moisture from the grated zucchini to prevent the muffins from becoming soggy. You can do this by placing the grated zucchini in a clean kitchen towel and squeezing out the water.

Feel free to add other ingredients such as diced bell peppers, mushrooms, or cooked bacon for additional flavor variations. These muffins can be stored in an airtight container in the refrigerator for up to three days or frozen for longer storage, making them an ideal make-ahead breakfast option. Reheat them in a microwave or oven before serving.

Greek-Style Egg Muffins

Greek-Style Egg Muffins are a delicious, low-calorie breakfast option that brings the vibrant flavors of the Mediterranean to your morning routine. Perfect for meal prep or a quick grab-and-go breakfast, these egg muffins are packed with protein and vegetables, making them a nutritious choice for anyone looking to start their day on a healthy note.

With a combination of spinach, feta cheese, and sun-dried tomatoes, each bite offers a burst of flavor that will leave you feeling satisfied and energized.

These egg muffins aren’t only easy to make but also versatile, allowing you to customize them to suit your taste preferences. You can easily swap ingredients or add in extras depending on what you have on hand. The recipe below makes enough to serve 4-6 people, making it ideal for family breakfasts or to have leftovers that can be stored in the fridge for the week.

Ingredients (serves 4-6):

• 10 large eggs
• 1 cup fresh spinach, chopped
• 1/2 cup sun-dried tomatoes, chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup red onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and black pepper to taste
• Olive oil spray

Cooking Instructions:

1. Preheat the Oven: Begin by preheating your oven to 350°F (175°C). This guarantees that the oven is hot enough to cook the egg muffins evenly.

2. Prepare the Muffin Tin: Spray a 12-cup muffin tin with olive oil spray to prevent the muffins from sticking. You can also use silicone muffin liners for easier removal.

3. Mix the Ingredients: In a large mixing bowl, crack the eggs and whisk them until they’re fully beaten. Add the chopped spinach, sun-dried tomatoes, feta cheese, red onion, minced garlic, and dried oregano.

Season with salt and black pepper to taste, then stir until all ingredients are well combined.

4. Fill the Muffin Tin: Carefully pour the egg mixture into the prepared muffin tin, filling each cup about three-quarters full. This allows room for the muffins to rise as they bake.

5. Bake the Muffins: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg muffins are set and lightly golden on top. To check for doneness, insert a toothpick into the center of a muffin; if it comes out clean, the muffins are ready.

6. Cool and Serve: Once baked, remove the muffins from the oven and let them cool in the tin for about 5 minutes. Carefully remove them from the tin and serve warm, or let them cool completely before storing in an airtight container in the fridge.

Extra Tips:

For added flavor, consider sprinkling a pinch of red pepper flakes into the egg mixture for a bit of heat. If you prefer a dairy-free version, substitute the feta cheese with a plant-based cheese alternative.

These egg muffins also freeze well; simply wrap each muffin individually in plastic wrap and store in a freezer-safe bag. When ready to eat, thaw in the fridge overnight or heat in the microwave for a quick breakfast option.