Healthy Egg Muffins

Healthy Egg Muffins

These healthy egg muffins take hardly any effort to make, taste amazing, and can be stored and reheated all week long. What more could you wish for in a recipe?

I originally made these (healthy) egg muffins for breakfast, but they are quickly becoming one of my favorite snacks during the week. I used to always make a batch of hard-boiled eggs on the weekends for my meal prep for the week, but now I find myself packing up a few of these egg muffins instead.  Don’t get me wrong, I do enjoy my hard-boiled eggs, but the addition of fresh veggies  just takes the flavor to a whole new level.

Healthy Egg Muffins

Egg muffins are also great if you are hosting brunch for a group of friends or family. They even taste great reheated, so you can make them the day before if you want to save time in the morning.

My perfect Sunday morning starts with a huge breakfast table with Healthy Egg Muffins, Gluten Free Banana Bread, Peanut Butter Crunch Oatmeal, and perhaps some Chocolate Coconut Protein Balls😀.  We love hosting brunch for family events instead of dinners, as it requires less prep, more healthy options, and we can pick a kid-friendly time during the day to host (namely NOT around nap time).

I am linking this post up with Deb over at Confessions of a Mother Runner and Sarah over at A Whisk and Two Wands for Meatless Monday, along with Running on Happy & The Fit Foodie Mama for Meatless Monday.  I am also linking up with Angela over at Marathons & Motivation and Ilka at for their Savory Sunday link up.  I hope you enjoy:)


Healthy Egg Muffins

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Yield: 12 muffins

Serving Size: 12

Calories per serving: 88

Carbs per serving: 2.1 g

Protein per serving: 10.8 g

Fiber per serving: 1 g

Sugar per serving: 1.3 g

Healthy Egg Muffins


  1. 20 oz. (500 g) egg whites
  2. 3 large eggs
  3. 2½ oz. (70 g) red bell pepper
  4. 2 oz. (55 g) baby spinach or chopped regular spinach
  5. 3 oz. (90 g) yellow onion
  6. 1 clove of garlic
  7. ½ Jalapeno chili
  8. 1½ tsp. salt
  9. 1 tsp. pepper
  10. Coconut oil (optional to coat muffin tins)


  1. Heat the oven to 350 F (175 C)
  2. Coat a muffin pan or 12 muffin forms with cooking spray or coconut oil
  3. Dice Spinach and coat a little spinach at the bottom of each muffin tin
  4. Chop onions, jalapeno, and garlic finely and sauté for a few minutes until the onions are translucent
  5. Take the onion mix of the stove and divide it evenly between the 12 muffin forms, placing it on top of the spinach
  6. Chop the bell pepper and add to the muffin forms
  7. In a mixing bowl, combine egg whites, whole eggs, salt and pepper and whisk them together
  8. Pour the egg mixture into the muffin forms so it just covers the veggies
  9. Bake for 25 minutes on the middle rack
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We make these Healthy Egg Muffins almost every Sunday to prep for our busy weeks.  These muffins are a great protein filled breakfast on-the-go for the kids or a yummy afternoon snack while at work.

Do you have a healthy meal prep recipe that you and your family love?  I would love to hear all about it in the comments below!

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Author post February 26, 2017

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recent comments


Deborah @ Confessions of a mother runner February 27, 201712 months ago

My daughter and I made egg muffins together yesterday a favorite around here!

reply February 27, 201712 months ago

How Fun Deb! They are so easy and a healthy option when I need an afternoon snack!


Alison's Allspice February 27, 201712 months ago

I love that your recipe makes 12 servings. These look like they will be great to pack in my work lunches all week long. Thanks! I found you at the Meatless Monday Link Up!

reply February 28, 201712 months ago

So easy too Alison! Thanks for stopping by!


Barrie February 28, 201712 months ago

I think I will make these this week for quick before work, breakfasts- they are super for the freezer!

reply March 1, 201712 months ago

Yes Barrie!! So Easy– you can even wrap them in turkey bacon for a not so meatless meal:)


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