How many calories are in egg muffins?

Each egg muffin typically contains between 90-110 calories, depending on your mix-ins. This makes them significantly lighter than traditional breakfast options like bagels (250-300 calories) or breakfast sandwiches (300-400 calories), while providing high-quality protein to keep you satisfied.

Can I make egg muffins without milk?

Absolutely! You can omit milk entirely for a slightly denser texture, or substitute with dairy-free alternatives like almond milk, oat milk, or even a splash of water. The eggs provide most of the structure, so the milk is primarily for creating a slightly creamier texture.

How long do egg muffins last in the refrigerator?

When stored properly in an airtight container, egg muffins will stay fresh in the refrigerator for 4-5 days. I recommend placing a paper towel in the container to absorb any excess moisture, which helps maintain their texture throughout the week.

Can egg muffins be frozen?

Yes, egg muffins freeze beautifully for up to 2 months. Wrap each cooled muffin individually in plastic wrap before placing in a freezer bag or container. This prevents freezer burn and allows you to thaw individual portions as needed.

What's the best way to reheat egg muffins?

For the best texture, reheat refrigerated egg muffins in the microwave for 20-30 seconds or frozen ones for 60-90 seconds. If you prefer a slightly crispier exterior, reheat in a toaster oven at 350°F for 5 minutes (from refrigerated) or 10 minutes (from frozen).

Are egg muffins keto-friendly?

Egg muffins are naturally keto-friendly, containing approximately 2-3g of carbohydrates per muffin when made with low-carb vegetables like spinach, bell peppers, and mushrooms. Their high protein and healthy fat content makes them ideal for ketogenic dietary patterns.

Can I use egg whites instead of whole eggs?

Yes, you can substitute egg whites for some or all of the whole eggs. As a general rule, use two egg whites to replace each whole egg. This modification reduces calories and fat while maintaining the protein content of your egg muffins .

Why did my egg muffins deflate after baking?

Some deflation is normal as egg muffins cool. However, excessive deflation might result from opening the oven door during baking or undercooking. Ensure you're baking at the correct temperature and avoid checking too early in the baking process.

Egg Muffins: Easy and Healthy for a Quick Breakfast

Description

Protein-packed egg muffins with vegetables and cheese – perfect for meal prep and busy mornings.

Ingredients

Base Ingredients:

- 12 large eggs (the foundation of your muffins)

- 1/4 cup milk (adds creaminess; use almond or oat milk for dairy-free options)

- 1/2 teaspoon salt (enhances the egg flavor)

- 1/4 teaspoon black pepper (provides a subtle kick)

- 1/2 teaspoon garlic powder (adds depth of flavor)

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Instructions

Step 1: Prepare Your Equipment and Ingredients

Preheat your oven to 350°F (175°C) and position the rack in the middle. Thoroughly grease a 12-cup muffin tin with cooking spray or line with silicone muffin cups for the easiest release. Silicone liners work exceptionally well with egg muffins, preventing sticking issues that sometimes occur with paper liners.

Step 2: Prepare Your Vegetables and Mix-ins

Chop all vegetables into small, uniform pieces (approximately 1/4 inch). For watery vegetables like zucchini or spinach, take the extra step to remove excess moisture: after grating zucchini, squeeze it in a clean kitchen towel, and for spinach, sauté briefly until wilted then cool before adding. This moisture-removal technique helps prevent soggy egg muffins and is similar to what you’d do when making zucchini muffins.

Step 3: Cook Protein Components (If Using)

If adding meat or protein components, ensure they’re fully cooked before incorporating them into your egg muffins. For turkey bacon or chicken sausage, cook until crispy, then chop into small bits. For those avoiding eggs entirely, check out these 3-ingredient pancakes no egg as an alternative breakfast option.

Step 4: Beat the Eggs

In a large mixing bowl, crack all 12 eggs. Add milk, salt, pepper, and garlic powder. Whisk vigorously until completely combined and slightly frothy. The frothiness incorporates air, creating lighter, fluffier egg muffins once baked.

Step 5: Fold in Your Mix-ins

Gently fold your prepared vegetables, cooked proteins, and half of your chosen cheese into the egg mixture. Mixing just until combined prevents the eggs from deflating, maintaining that fluffy texture in your finished egg muffins.

Step 6: Fill the Muffin Cups

Using a measuring cup or ladle, fill each muffin cup about 3/4 full with the egg mixture. Leave room for expansion during baking. Distribute any chunky ingredients evenly across all cups to ensure balanced flavor in every egg muffin.

Step 7: Top with Remaining Cheese

Sprinkle the remaining cheese on top of each muffin. This creates a beautiful golden crust that adds both flavor and visual appeal to your egg muffins.

Step 8: Bake to Perfection

Bake for 20-22 minutes until the egg muffins are puffed up and set in the middle. They should spring back slightly when touched. Avoid overbaking, which can make the eggs rubbery. If you’re looking for sweet breakfast options instead, breakfast for dinner pancakes make an excellent alternative.

Step 9: Cool Before Removing

Allow the egg muffins to cool in the pan for about 5 minutes. They will deflate slightly as they cool—this is completely normal! Run a knife around the edges to loosen before carefully removing from the tin.

Notes

Customize with your favorite vegetables, cheeses, and proteins for endless variety.

Prep Time: PT15M
Cook Time: PT22M
Category: Breakfast
Method: Baking
Cuisine: American