Breakfast Egg Muffins 3 Ways (Meal Prep)

Breakfast Egg Muffins 3 Ways are low carb, filling and perfect for meal prep! Spinach Tomato & Mozzarella, Bacon & Cheddar AND Garlic Mushroom & Peppers!

Whether you’re on a low carb or Keto diet, or you need something quick to grab while running out of the door, Breakfast Egg Muffins are a delicious healthy saviour and PERFECT for Meal Prep! Although eggs are a preferred and versatile breakfast food, not many of us have the time to whip up a Caprese frittata, a steaming pan of Shakshuka, or Cauliflower hash brown egg cups and Spanish omelettes in the morning.

That’s where these protein packed eggs muffins come in! Just like mini frittatas, can be cooked ahead of time and refrigerated for when you need them to grab and go!

EGG MUFFINS

If you’re like us and love having eggs for breakfast every morning, shake up your breakfast routine with these mini frittatas. This is more like a 3 in 1 recipe: 3 types of Breakfast Egg Muffins to please everyone!

1. Spinach Tomato & Mozzarella
2. Bacon & Cheddar
3. Garlic Mushroom & Peppers

How To Make Egg Muffins

First, you’re going to beat your eggs together with salt and pepper and some finely chopped onion. Pour the egg mixture into your pan and fill with whatever you like! Or follow this recipe and try the best tasting flavour combinations.

SPINACH, TOMATO & MOZZARELLA

Only 3 ingredients needed to add into this combination! I love these drizzled with a little balsamic glaze!

BACON & CHEDDAR

Only TWO ingredients needed in this one. To this combo you can add chopped chives or scallions, chopped asparagus or zucchini, or keep them just the way they are.

GARLIC MUSHROOM & PEPPERS

Like one of my favourite frittata at our family breakfast bistro, this one tops them all. Red peppers (or capsicum), with garlic and mushroom would have to be one of the best!

You can either spray a 12-capacity NON-STICK muffin tray with a light coating of non-stick oil spray, or line each cup with paper liners. Personally I prefer spraying them because I’m, not a huge fan to paper sticking to my frittatas. If you’re going to line them, be sure to get good quality non-stick liners (the same texture as parchment or baking paper).

How long to bake egg muffins at 350

Then only need 15-20 minutes to fully cook. We love serving ours with diced avocado and chopped tomatoes on the side for added nutrition and good healthy fats.

Even though they don’t have any flour or baking powder and are completely gluten free, they are so fluffy when you bite into them!

TIPS

• Grease your muffin tin properly and use a good quality non stick muffin tray. If in doubt, use parchment paper or cupcake liners to prevent sticking.
• The muffins puff up while they cook in the oven. Fill them ¾ of the way up to prevent overflow.
• Let your muffins cool for about 10 minutes before attempting to remove them. Run a plastic knife or spatula around the inside walls of the muffin holes to help loosen them if needed.

Storage tips

• Refrigerator: Let the muffins cool completely and pack them into airtight containers. Keep them in the refrigerator for up to 3 days. Grab a large container to store them all together OR portion them out into smaller containers for individual serving sizes to take with you for a quick breakfast on the go.
• Freeze: Individually wrap cooled egg muffins in plastic wrap. Store them in freezer-safe ziplock bags and freeze for up to 3 months. To serve, allow them to thaw out in the refrigerator overnight for the best results. You can also reheat them directly from frozen in 20 second increments until warmed through.
• Reheat: For the best results, gently heat them up in the microwave for about 15-20 seconds (thawed), or 1-2 minutes if frozen. You want them hot and warmed through to the centre!

HOW TO MAKE BREAKFAST EGG MUFFINS 3 WAYS

Breakfast Egg Muffins 3 Ways

Author: Karina

Breakfast Egg Muffins 3 Ways are low carb, filling and quick to grab while running out of the door! Spinach Tomato & Mozzarella, Bacon & Cheddar AND Garlic Mushroom & Peppers! Protein packed eggs muffins are just like mini frittatas, can be cooked ahead of time and refrigerated for when you need them to grab and go!

4.98 from 47 votes

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Prep: 15 minutes mins

Cook: 20 minutes mins

Total: 35 minutes mins

Serves: 12 muffins (cups)

Ingredients

USMetric

BASE:

• ▢ 12 eggs large
• ▢ 2 tablespoons onion finely chopped, red, white or yellow/brown
• ▢ 1 pinch salt to taste
• ▢ 1 pinch pepper to taste

TOMATO SPINACH MOZZARELLA:

• ▢ ¼ cup spinach fresh, roughly chopped
• ▢ 8 grape tomatoes or cherry tomatoes, halved
• ▢ ¼ cup shredded mozzarella cheese

BACON CHEDDAR:

• ▢ ¼ cup cooked bacon chopped
• ▢ ¼ cup shredded cheddar cheese

GARLIC MUSHROOM PEPPER:

• ▢ ¼ cup brown mushrooms sliced
• ▢ ¼ cup red bell pepper diced
• ▢ 1 tablespoon parsley fresh chopped
• ▢ ¼ teaspoon garlic powder or ⅓ teaspoon minced garlic

Instructions

• Preheat oven to 350°F | 180°C. Lightly spray a 12-cup capacity muffin tin with nonstick oil spray.
• In a large bowl, whisk together eggs and onion. Season with salt and pepper, to taste.
• Add egg mixture halfway up into each tin of a greased muffin tin.
• Divide the three topping combinations into 4 muffin cups each.
• Bake for 15-20 minutes, until set.
• Let cool slightly, then serve OR store in an airtight container in the refrigerator for up to 4 days and reheat when ready to serve.
• Enjoy!

Notes

Tip: Grease your muffin tin properly and use a good quality non stick muffin tray. If in doubt, use parchment paper or cupcake liners to prevent sticking.

Nutrition

Calories: 95kcal | Carbohydrates: 1g | Protein: 8g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 170mg | Sodium: 137mg | Potassium: 125mg | Fiber: 0.3g | Sugar: 1g | Vitamin A: 556IU | Vitamin C: 6mg | Calcium: 56mg | Iron: 1mg

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