Spinach Egg Muffins are the meal-prep magic that you need! This low-carb, gluten-free, and keto egg muffins cups recipe is loaded with fresh spinach, cherry tomatoes, and mozzarella cheese. They’re the perfect grab-and-go breakfast bite that are also so easy to bake in the oven ahead of time!
Spinach Egg Muffins Recipe
Do you roll out of bed and hear your stomach grumbling?
I know I do, and it’s awesome when I already have a healthy breakfast (like these spinach egg muffins!) ready-to-go in the fridge.
Let’s be honest, most of us don’t want to get up even 5 minutes earlier in the morning in order to make a healthy breakfast. I’m totally with you!
So on those mornings when you snooze just one time too many and find yourself rushing out the door, you’ll be thankful you prepared a batch of these low-carb, keto, and veggie-loaded egg cups ahead of time!
Meal Prep Breakfast
My husband is notorious for cutting it almost TOO close as he rushes to work in the morning.
Because of this, I know he needs something that is easy to reheat, that he can eat in the car, and is super simple to grab-and-go.
In the past, I have normally turned to these Chocolate Peanut Butter Overnight Oats for those last minute mornings. But some days you want something light, low-carb, and loaded with veggies… that’s where these egg muffin cups come in!
The basic ingredients you’ll need for these egg muffins are super simple to find:
- Eggs – You’ll need 10 large eggs. Organic and either pasture-raised or free range eggs taste the best. They’re also the healthiest option for you.
- Milk – Some type of milk will be mixed together to help fluff up the eggs. Cashew milk was tested in this recipe, but soy, almond, oat, or regular milk may also be used.
- Garlic Powder – An absolute must! If you want, you can also whisk in two cloves of crushed garlic instead.
- Onion Powder – This isn’t necessary but it does add a nice little bite to counteract the savory fillings. You can also toss in some finely chopped sweet or green onions if you’d prefer.
- Cheese – Shredded mozzarella cheese is the pick of chose. It pairs wonderfully with the spinach and tomatoes. It’s not necessary to add cheese, so you can leave it out if you’re on a dairy-free diet.
- Spinach – Fresh spinach leaves are thinly sliced and then mixed into the scrambled eggs. There’s no need to saute them ahead of time – they’ll cook up full when the muffin cups are baking in the oven.
- Tomatoes – Cherry or grape tomatoes are preferred since they have less juice and pack more flavor. Vine-ripened or roma tomatoes may be used, but just make sure you completely seed them before dicing.
You can also switch out some of the filling ingredients with these other breakfast egg muffin recipes.
Best Muffin Tin
One of the biggest frustrations with making egg muffins at home is that they end up sticking to the muffin pan.
If this happens to you chances are it’s the type of muffin tin that you’re using.
In order to avoid this sticky situation, there are 2 types of muffin tins you can use:
- Non-stick muffin pan. The key here is to make sure it is still non-stick. If you see any scratches on your pan, or if you’ve had it for years and have made dozens of muffins in it, then it’s probably not as non-stick as you’d like. If this is the case, you can always buy a new non-stick muffin pan.
- Ceramic-coated muffin pan. This is probably the best option since it is the most non-stick of the pans. If you don’t already have one, this ceramic muffin pan is great.
*Pro Tip: If you’re still nervous about your egg muffin cups sticking to the pan you can always use a parchment paper muffin cup liner. Do NOT use a regular paper liner as the eggs will stick mercilessly to it.
How to Make Egg Muffins
The basic steps for making egg muffins are super simple to follow:
- Preheat oven to 350°F.
- In a large bowl combine eggs, milk, salt, pepper, garlic powder, and onion powder. Whisk until well combined.
- Spray a 12-count regular-sized muffin cup tray with non-stick cooking spray. Use a paper towel to rub the spray into all of the nooks and crannies.
- Fill each muffin cup to ½ full with the egg mixture. If you go over this the muffins will puff up too much and deflate after baking.
- Add filling spinach, tomatoes, and cheese into each cup. Stir ingredients with a spoon until well combined.
- Bake egg muffins in preheated 350°F oven for 22-24 minutes. You’ll know they’re done baking when they puff up and the middles no longer jiggle.
Meal Prep & Storage
To Prep Ahead: Egg muffins make a wonderful grab-and-go breakfast for busy morning. Simply prep the entire tray of muffins ahead of time and pull them out when you need them throughout the week!
To Store: Store egg muffins in an airtight container in the refrigerator for up to 3-4 days.
To Freeze: Wrap egg muffins individually in wax or parchment paper. Place in a freezer safe container or ziploc bag and freeze for up to 2-3 months.
To Reheat: Add egg muffins to microwave and cook for 30-45 seconds.
The recipe you’ll find below is already gluten-free, low-carb, keto and vegetarian as written. Here are some adjustments you can make to help it fit your other dietary requirements:
Paleo & Whole30: Leave out the cheese to make it Paleo and Whole30.
Dairy-Free: Leave out the cheese or replace it with a dairy-free cheese alternative.
Nut-Free: Use regular milk or soy milk instead of a nut-based milk.
Why are my egg muffins spongy?
Over-beating eggs while scrambling can lead to dense and spongy egg muffins. Beat the eggs until just combined for the best texture.
How do you keep egg muffins from deflating?
Egg muffins will inevitably deflate some after baking. However, if you allow them to cool down inside the muffin tin this will limit the amount they collapse after baking.
How long do egg cups last?
Baked egg cups will last in the refrigerator for up to 3-4 days and in the freezer for up to 2-3 months.
What can I make with too many eggs?
If you have too many eggs you can make hard-boiled eggs, avocado egg salad, deviled eggs, or breakfast egg muffins.
Pro Tips and Tricks
You might have caught my Instagram stories where I had a few failed attempts at this healthy egg muffin recipe. :-O
Here are a few key things I learned when making these spinach egg muffins:
- Use a newer non-stick muffin cup tray. The eggs will stick if your muffin cup tray has been scratched up from too many uses.
- Spray your muffin cup tray with non-stick cooking spray. A big issue with removing your healthy egg muffins is their tendency to adhere to the pan. So use a newer tray and use a good amount of non-stick cooking spray!
- Do not fill more than 1/2 full! The spinach egg muffins will puff up while baking, so make sure you do not fill them too full!
Other Easy Egg Recipes
Easy Mexican Breakfast Casserole
Spinach Artichoke Crustless Quiche
Breakfast Potato Hash with Eggs
Spinach Egg Muffins Recipe
Healthy Spinach Egg Muffins with Tomatoes are a great make-ahead low-carb, gluten-free, and keto breakfast recipe for those hectic weekday mornings. Low-carb egg muffin cups are loaded with spinach, fresh mozzarella, and roma tomatoes for the perfect grab-and-go breakfast!
- 10 eggs
- ¼ cup milk cashew, almond, or regular milk
- 1 tsp. salt
- ¼ tsp. black pepper
- ¼ tsp. garlic powder
- ¼ tsp. onion powder
- ¾ cup spinach thinly sliced
- ¾ cup grape tomatoes quartered
- ¾ cup Mozzarella cheese shredded
Preheat oven to 350 degrees. In a large bowl combine eggs, milk, salt, pepper, garlic powder, and onion powder. Whisk until well combined.
Spray a 12-count regular-sized muffin cup tray with non-stick cooking spray. Make sure you completely coat the cavities so the eggs don’t stick!
Fill each muffin cup to ½ full with the egg mixture. Fill each cup with 1 tablespoon spinach, 1 tablespoon tomatoes, and 1 tablespoon shredded cheese.
Stir the fillings into the scrambled eggs with a spoon until all ingredients are well combined. Bake egg muffins in preheated oven for 22-24 minutes.
Serve immediately or refrigerate and enjoy for up to 3-4 days.
Meal Prep & Storage
- To Prep Ahead: Egg muffins make a wonderful grab-and-go breakfast for busy morning. Simply prep the entire tray of muffins ahead of time and pull them out when you need them throughout the week!
- To Store: Store egg muffins in an airtight container in the refrigerator for up to 3-4 days.
- To Freeze: Wrap egg muffins individually in wax or parchment paper. Place in a freezer safe container or freezer bag and store for up to 2-3 months.
- To Reheat: Add egg muffins to microwave and cook for 30-45 seconds.
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