Description
These breakfast egg muffins are freezer-friendly and perfect for meal prep. They’re high in protein, low in carbs, and packed with a ton of fresh vegetables.
Ingredients
Units
Scale
- 9 large eggs
- A splash of milk (I use whole milk)
- 1/4 teaspoon dried oregano
- 1/4 teaspoon garlic powder
- 1/3 cup cherry tomatoes, quartered
- 1/3 cup bell pepper, finely chopped (red, yellow, orange, or green bell pepper works)
- Scant 1/4 cup red onion, finely chopped
- 1/3 cup baby spinach, roughly chopped
- 8 kalamata olives, pitted and chopped small
- 1 tablespoon parsley, finely chopped
- 1/4 cup crumbled feta cheese
- Salt and freshly ground black pepper, to taste
Instructions
- Place the rack in the center of your oven and preheat to 350°F. Generously coat a 12-cup muffin with olive oil or cooking spray. I HIGHLY recommend using a silicone muffin pan or silicone baking cups. This will prevent the eggs from sticking to the sides.
- Prep the veggies: In a medium bowl, toss together the tomatoes, bell pepper, red onion, baby spinach, olives, and parsley. Divide the vegetable mixture evenly between the 12 muffin cups. The muffin cups should be 2/3 full.
- Prep the egg mixture: In a large measuring cup or bowl with a pourable spout, add the eggs, splash of milk, dried oregano, garlic powder, a pinch of salt, and several grinds of freshly ground black pepper. Whisk the mixture until combined.
- Divide the egg mixture evenly between the 12 muffin cups. Gently stir each one with a small spoon or toothpick. Sprinkle the top of each muffin cup with the crumbled feta cheese. The muffin cups should be 3/4 full.
- Prep the water bath and bake: Fill a rimmed baking sheet that’s large enough for the muffin pan to sit on 1/4 of the way with water. Place the muffin pan directly in the water and carefully slide the tray into the preheated oven. Bake for 22-28 minutes, or until the eggs are set.
- Let the egg muffins cool for 10 minutes before using a knife along the outer edge to carefully remove each egg muffin. Serve warm or let cool completey and store away for later. It’s normal for egg muffins to puff up in the oven and deflate when they cool.
Notes
- Make it it dairy-free by using non-dairy milk and dairy-free feta cheese.
- I use fresh baby spinach for this recipe. If you’re using thawed frozen spinach, make sure to remove the excess water before adding it to your egg muffins.
- Using a water bath can help preven the egg muffins from having a spongy texture. To bake them without a water bath, just place the muffin pan on a rimmed baking sheet (without adding water) and slide it carefully to bake in the oven for 22-28 minutes, or until the eggs are set. The baking sheet can help catch any spills and make it easier to put the muffin pan in and out of the oven.
- Leftovers? Let them cool, then store them in an airtight container in the fridge up to 3-4 days. To reheat, warm them in the microwave for 30 seconds or just until heated through. They can also be eaten cold, but they taste best when warm.
- To freeze the egg muffins: Let them cool completely, then wrap them individually in plastic wrap. Store them in a freezer-safe container for up to 2-3 months. Thaw frozen eggs muffins in the fridge overnight before reheating.
- Nutrition information is a rough estimate.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Baked
- Cuisine: Greek
Nutrition
- Serving Size: 1 egg muffin
- Calories: 56
- Sugar: 0.89g
- Sodium: 64mg
- Fat: 4.34g
- Saturated Fat: 1.72g
- Unsaturated Fat: 1.84g
- Trans Fat: 0g
- Carbohydrates: 1.71g
- Fiber: 0.2g
- Protein: 2.63g
- Cholesterol: 141mg