Go Back
+ servings
Tomato, spinach, and cheese egg muffins are stacked on a plate for breakfast.
Print Recipe
4.55 from 20 votes

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!
Prep Time5 minutes
Cook Time25 minutes
Total Time30 minutes
Course: Breakfast
Cuisine: American
Servings: 12 muffins


  • 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.


Calories: 77kcal | Carbohydrates: 1g | Protein: 6g | Fat: 5g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 142mg | Sodium: 264mg | Potassium: 92mg | Fiber: 1g | Sugar: 1g | Vitamin A: 499IU | Vitamin C: 2mg | Calcium: 66mg | Iron: 1mg