An Egg Muffin Cups Recipe that is so easy to make! These spinach egg muffins are the perfect breakfast egg muffins for a quick healthy meal!
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Starting your day off with a protein packed, healthy breakfast is so much easier when you have something already meal prepped.
While we love our healthy muffins, potato crust quiche, and chocolate baked oats, we wanted something that had a ton of protein and was an easy grab-and-go breakfast.
Enter these spinach egg cups!
We know you are going to love how easy and delicious these egg muffin cups are!
Why we love this Spinach and Egg Muffin Recipe
There is a lot to love about these spinach egg muffin cups. Here are some of the reasons they are a favorite for us:
- Easy to Make – Other than a little time to sauté the veggies, you just need to mix up all the ingredients and bake and these cups are ready in around 30 minutes!
- Perfect for Meal Prep – Everyone loves a delicious and easy meal prep recipe and these are great to bake ahead of time and then warm up the next few mornings as you are getting your day started!
- So Versatile – There are so many ways you can switch up this recipe based on what you have and your personal preferences. Check the green box below for our recommendations.
Spinach Egg Muffin Ingredients
To make these spinach egg cups you’ll need the following:
- olive oil
- spinach
- bell peppers, onion
- eggs
- garlic powder, dried parsley, salt and pepper
- cheese (optional)
You can find substitutions for all of these ingredients below in the green shaded substitutions box.
We also love these silicone muffin liners for egg muffins – they don’t stick to them!! Otherwise, this nonstick muffin tin is awesome!
Is it better to use fresh or frozen spinach for Egg Muffins? It’s best to use fresh spinach for egg muffin cups. You should lightly saute your spinach for egg muffin cups before adding them to the batter to avoid excess moisture.
SUBSTITUTIONS FOR EGG MUFFIN CUPS
Olive Oil: You can substitute olive oil with avocado oil or melted butter.
Veggies: Feel free to add more veggies. Other greens or mushrooms would be great in these muffin cups.
Eggs: You can add in egg whites instead of whole eggs if you’d like a higher protein/lower fat option.
Spices: You can use more or less dried spices. Feel free to mix in whatever spices you like!
Cheese: You can skip the cheese from this recipe to make it dairy free. You can also substitute other cheeses. We think pepper jack, Monterey jack, shredded mozzarella would all work well. We don’t recommend using pre shredded or low fat cheese in this recipe as it doesn’t melt as well.
To Make it Lower Carb: Use lower carb vegetables like broccoli or asparagus.
To Make it Lower Calorie: To save calories, you can spray your pan with olive oil instead of pouring it into the pan. You can also use half the amount of cheese or skip the cheese.
How to make Spinach and Eggs in muffin tin
- Optional but recommended: In a small sauté pan, heat olive oil. Sauté vegetables for 5 minutes until softened. This will make sure you don’t get soggy muffins.
- Whisk together eggs until smooth. Stir in cooked vegetables, spices, and cheese. Pour egg mixture batter into greased muffin tin, filling ¾ of the way.
- Bake at 350° for 15-20 minutes.
How long do you cook Egg Muffins in the oven? Egg muffin cups cook in the oven at 350° for 15-20 minutes. You’ll know they’re finished cooking when the breakfast egg muffins are set in the center and no longer jiggly.
How to serve Egg Muffins
These muffins can be a complete meal in themselves, but here are some of our favorite things to serve with them!
- Bacon – learn How to Cook Crispy Bacon for a perfect side dish
- Meal Prep and serve with Sweet Potato Breakfast Fries
- fruit salad or fresh fruit
- balsamic mushrooms
- make it brunch by serving with Blueberry Baked Oatmeal or Banana Chocolate Protein Muffins
Storing, Freezing, and Reheating Egg Muffins
How long can you keep egg muffins in the refrigerator? These egg muffin cups can stay in the refrigerator for up to 3 days. Anything after that is a potential food safety issue.
Can I freeze Egg Muffin Bites? Yes, you can freeze healthy egg muffin cups. We find that frozen/reheated eggs can be a bit soggy but it will work! The best way is to let the eggs cool completely, then wrap eggs in freezer paper and put them in a freezer safe ziploc bag. (You can skip the freezer paper if you want
Do you freeze Egg Muffins before or after baking? If you are going to freeze spinach egg muffin cups, cook them completely, allow them to cool, and then freeze them.
How long can Egg Muffins be frozen? Egg muffin cups can be frozen for up to 3 months.
Reheating: We find these are best reheated in the toaster oven for a few minutes. You can microwave them, but we find they get a bit soggy. We recommend defrosting overnight by putting in the fridge the night before you’re ready to enjoy and then reheating in the toaster oven for 2-3 minutes.
Spinach Egg Muffin Cups FAQ
The best way to keep breakfast egg muffins from getting soggy is to sauté any vegetables you’re going to add to the muffins beforehand. Adding raw vegetables to egg muffin cups can lead them to be soggy/retain moisture. If you lightly sauté vegetables for 4-5 minutes before adding to egg muffin cups, it will prevent the muffins from being soggy.
It’s best not to use paper cupcake liners when making this recipe. Paper liners will stick to the eggs. Silicone liners work great for egg muffin cups! You can also spray the muffin pan very well before pouring the mixture in.
Egg muffin cups will always stick to paper cups, there is nothing you can do to prevent this. It’s best to use parchment lined muffin cups or silicone liners are even better. Lightly grease with olive oil to ensure that they don’t stick.
Egg muffin cups usually will go flat. Especially if they have a lot of vegetables in them. Unfortunately, there is nothing you can do about it! They have no structure to them to hold them up.
Egg muffins can get spongy if there is too much liquid in them. It’s best to saute any veggies before adding them to your egg muffins to prevent them from getting a spongy texture.
You put egg muffins in the oven for 15- 20 minutes at 350 F.
Other super easy breakfast recipes:
Looking for other easy meals? Check out these 40+ Healthy Breakfast Recipes or Healthy Egg Recipes. Click here to grab our free healthy breakfast cookbook.
Egg Muffins with Spinach
Ingredients
- 1 tablespoon olive oil
- 1.5 cups chopped spinach
- 1/2 cup bell peppers finely diced
- 1/4 cup onion minced
- 10 eggs
- ¼ teaspoon garlic powder
- ¼ teaspoon pepper
- ¼ teaspoon dried parsley
- ¼ teaspoon salt optional
- ½ cup cheddar cheese optional
Instructions
- Preheat the oven to 350 degrees.
- Optional but recommended: In a small sauté pan, heat olive oil. Sauté vegetables for 5 minutes until softened. This will make sure the muffins aren't soggy
- Whisk together eggs until smooth. Stir in cooked vegetables, spices and cheese. Pour batter into greased muffin tins (we recommend silicone liners), filling ¾ of the way.
- Bake at 350 for 15-20 minutes.
Laura says
These turned out perfect! They were easy and fast to make. This will make meal prep for the week a breeze!
Vanessa says
Love this recipe, it’s great for my on the go mornings! The eggs came out so fluffy and full of flavor!
M Arnie says
Sounds yummy! 2 questions: is 1.5 c spinach measured before or after you sauté? And do the nutrition facts reflect the cheese? Thanks so much!
The Clean Eating Couple says
It’s 1.5 cups raw spinach. Yes the nutrition facts include the cheese, but if you need specific macros you should scan your ingredients into my fitness pal or other calorie trackers because different ingredients will give you different macros!
Diana says
Made these for Friendsgiving brunch this weekend and they were a hit! I added some Honest brand hotdogs that needed used up, plus a little whole milk. Only challenge was that even with spray in the muffin tins, I had a rough time cleaning the egg residue that stuck. Guess i need to use liners AND learn a hack to clean those better without scratching! Thanks for the recipe!
Mary Sue says
These egg muffins with spinich are amazing. Thank you for creating this site❣️
Diana says
Looking forward to make these for easy weekday grab-n-go breakfast. Question: when using silicone liners, do those need to be greased?
Anne S says
These are great to make ahead and have ready for a quick breakfast when you’re too busy to cook. I’ve made them a couple times now and add more garlic and pepper because I like a little more zip.
Cheryl says
Easy, quick, delicious!! You’re recipes never disappoint, healthy and packed with flavor…you are the best!