Low Carb Egg Breakfast Muffins (25 Minutes, Vegetarian)

Healthy, Low Carb Egg Breakfast Muffins #vegetarian #muffin | hurrythefoodup.com

You might have noticed a bit of a pattern emerging recently. We’ve been posting lots of dishes that are high protein, or low carb, or both.

This one is no exception and proudly combines a lovely mix of tempting flavours with impressive health benefitsJust the way we like it…

When we first came across these Low Carb Egg Breakfast Muffins it suckered us in instantly, but also looked a little fiddly and time consuming.

After a few (a lot!) of trial and error efforts we drastically cut down the prep and cooking time and are happy to say we have a really easy but really tasty recipe to share with you.

The end result is a crazy high-powered egg hybrid thing that tastes like an omelette, looks like a muffin and is packed full of protein and delicious veggie nutrients.

You can eat them hot or cold, for breakfast, lunch or dinner or as a post-workout snack (my favourite).

I love to layer a good bit of cheddar cheese over the top, but each to their own of course!

They’re surprisingly filling too –  the ingredients below will make six of these egg muffin thingies – and three is definitely a full meal.

I’ve been taking them out and about with me and eating a couple at a time as a large snack. Yumm…

If you don’t already have a muffin tin (Amazon Link) then now is the perfect time to invest in one. They don’t need to be expensive.

Healthy, Low Carb Egg Breakfast Muffins #vegetarian #muffin | hurrythefoodup.com

Health Benefits – Low Carb Egg Breakfast Muffins

Eggs are a nutrient, mineral and protein bomb. They contain omega-3 fats, A,B,D, E and K vitamins, and a complete range of amino acids (1) – the building blocks of protein.

The old myth of eggs being bad for you ‘cos of cholesterol reasons has also been disproven as a load of old bollocks (albeit in a slightly less succinct way) (2) and this short but interesting study shows that eggs will keep you feeling full for longer (3).

Food for thought indeed.

With regards to the nutritional information table – please note that one serving is comprised of three muffins.Healthy, Low Carb Egg Breakfast Muffins #vegetarian #muffin | hurrythefoodup.com

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4.78 from 36 votes

Low Carb Egg Breakfast Muffins (25 Minutes, Vegetarian)

Delicious and Healthy Breakfast Egg Muffins. Simple recipe, great taste. Low carb and high in protein. Perfect as a full meal or filling snack.
Course Breakfast
Cuisine Vegetarian
Time 25 minutes
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 3 servings (12 muffins)
Calories 219kcal

Equipment

  • 12 slot muffin tin
  • Muffin cups or baking paper (only if you don't have a nonstick muffin tin)

Ingredients

  • 1 bell pepper, red
  • 2 spring onions
  • 6 eggs
  • 1 handful spinach (or any green leaves)
  • ½ cup cheddar cheese (grated; other cheese is fine too)
  • 1 tsp salt
  • 4-5 splashes hot sauce (or 1 tsp curry powder)

Instructions

  • Preheat the oven to 200°C/ 390°F.
  • Wash and dice the bell pepper and onions. and put them in a large mixing bowl.
  • Wash the spinach, lightly chop it and add it to the bowl as well.
  • Add the eggs and salt. Mix well. Pro tip - crack the eggs separately before adding. That way if you get a dodgy one, it won’t ruin the whole meal.
  • Mix in the cheese to the batter.
  • Add some hot sauce or curry powder.
  • Grease the muffin tin with oil and kitchen paper/baking brush and pour the egg mixture evenly into the muffin slots. (If you think they might still stick to the pan use some muffin cups or cut out some baking paper and to use as cups - definitely saves time on doing the washing up 😉
  • Pop the tray into the oven for 20 minutes or until the tops are firm to the touch.
  • Bon Appetit!!

Notes

COOKING TIME: How do you like your eggs? Rather soft? Stick to 20 minutes baking time. If you like them well done, almost crunchy, go for 25 minutes! But note: the longer you bake them the more easily they stick to the tin!
IF YOU LIKED THIS RECIPE: Try out one of our other recipes - if you’re in an eggy mood then this Perfect Omelette is ideal for breakfast, lunch or dinner. This Quick Eggy Bread is a real time-saver too!

Nutrition

Nutrition Facts
Low Carb Egg Breakfast Muffins (25 Minutes, Vegetarian)
Amount Per Serving
Calories 219 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 7g44%
Cholesterol 347mg116%
Sodium 1063mg46%
Potassium 301mg9%
Carbohydrates 4g1%
Fiber 1g4%
Sugar 2g2%
Protein 17g34%
Vitamin A 2923IU58%
Vitamin C 56mg68%
Calcium 201mg20%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

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132 comments

  1. I love those make ahead grab and go breakfasts!

  2. They look so good and they are fast to prepare makes them so so appealing!!

  3. A great idea for an easy grab and go breakfast. Perfect for my son who is so fussy at breakfast time but loves eggs. I might even make myself a vegan version using tofu in place of the eggs.

  4. Looking very pretty!! And you got a fancy new pop up plugin 🙂

  5. I bet these would freeze really well too making for super quick breakfast or snack. I can even see popping these into my son’s lunchbox.

    • Indeed Jenn you can make a batch up front and just pop them in the freezer. I’m sure your son would love some of these, I wish I had something like that in my lunchbox when I was a child.

      • How would you unfreeze them? Do you microwave them?

        • Hi Anna,
          To thaw the egg muffins I recommend to take them out of the freezer and put them in the fridge the night before. Then, if you have the time rather use the oven than the microwave for re-heating. 350°F (150°C) will do.
          If you microwave them, 1-2 minutes should be enough 🙂

          • My thought exactly. Oven would be the best bet.

          • 5 stars
            when pressed for time, you don’t have time for the oven to heat, and then put them in the oven for 5-10 minutes..place them in the fridge the night before, wrap them in a paper towel, microwave 45 seconds to 1 minute..

          • Awesome trick! Thanks Sue, I’m sure that will help many people 🙂

  6. Looks great, and super healthy!

  7. Shashi at RunninSrilankan

    YUM! These muffins sound wonderful! They’d be over the top with some sambal oelek in them or some chorizo! Thanks for sharing!

  8. Oh I love my carbs LOL, the healthy ones that is, they are so good for us and give us energy! I love having quick grab and go breakfasts! This is such a fantastic idea and I love how bright your pics are! 🙂

  9. Looks delicious and certainly a very healthy breakfast option! 🙂

  10. 5 stars
    Love this idea! It can be hard to get a good breakfast in the mornings, sometimes I just divert to toast because it’s easier. Will try these!

  11. A perfect healthy breakfast food. Looks delicious.

  12. 5 stars
    My grandchildren love to help make these!

    • How lovely Tina Marie, I can’t wait for the time where I can start to show Joshua how much fun it is to cook and bake 😀

  13. these look like a great grab n’ go breakfast! Yum 🙂

  14. 5 stars
    Yesssss, grab and go breakfasts are the best! I’m normally bad about making breakfast before work in the mornings, so I try to plan ahead. Egg muffins are so great for that. Great post!

    • I know exactly what you mean Marissa, especially on those days where you haven’t so much time in the morning, it is nice to have something already prepared, so you can just eat and go, or even on the way 😉

  15. Yummy! My low-carby momma makes a similar version for us when we visit. I always look forward to them. I will have to try your version out for sure!

  16. I have a bunch of people coming over this weekend–what a perfect way to feed ’em all! Love this.

  17. 5 stars
    Amazing breakfast idea. I’m going to try this out and see if my son will finally get some veggies down!

  18. Thumbs up for breakfast on the go!! Beautifully done! Thanks for sharing!!

  19. 5 stars
    Oh my! I just love these healthy little breakfast muffins and especially the addition of spinach in there:-)

  20. 5 stars
    I love your trend of high protein and low carb. Keep them coming! This looks like a great recipe. I think it is a perfect breakfast muffin or even a post workout snack.

  21. 4 stars
    Oh my!!! I love them, so I need to try them soon. The type of muffin I enjoy. Great recipe guys! 🙂

  22. 5 stars
    BOOM! I made something like this today too except NOT … BUT JUST AS TASTY! lol!! First time EVER baking eggs!! BOOM!

  23. 5 stars
    What a great idea. This recipe will be really easy to veganize with nutritional yeast and vegan cheese. Thanks for the beautiful photos and recipe.

  24. Can these be made with an egg substitute like egg beaters? Will they still hold together?

    • Hi Corinna! Unfortunately I don’t know. But I’d love to find out. Did you give it a try already?

      • I was scared to try lol…but I did try making them with half of the egg substituted with the Southwestern style, Egg Beaters and they came out great!

        • Yes egg beaters work great! Sometimes I put a whole egg or 2, to a carton on egg whites. It gives it a little more color and gives it more appealing color. 1 carton egg whites + 2 whole eggs makes about 12 egg muffins.

  25. se ve muy buena!!!!!, tengo una duda: se puede guardar en nevera, cuántos días, o congelar? ya que si me como 2 al desayuno. muchas gracias por compartir tu receta.

    • Hola Milka!
      No lo sé la verdad. Es que me las como todas cada vez, jajjaja. Pero estoy seguro que se puede guardarlas dos dias. Congelar.. puede ser.
      Un saludo!! 🙂

  26. 5 stars
    These are so tasty and easy! Trying to cut my carbs and this was perfect for breakfast for me and husband (he was especially grateful for it after coming in from round 1 of snow shoveling). I would only warn people that the eggs may bubble over the muffin cups while in the oven – next time, I’m putting some foil under the tin for easy clean up just in case.

  27. These were great! Thanks for the recipe. The only issue I had, they were stuck to the paper and it was hard to peel. Next time I may try baking in a baking dish and cutting in pieces.

    • You’re welcome Virginia, and thanks for letting us know you enjoyed them! The baking dish idea is a good one – occasionally I get the same peeling problem, though I haven’t worked out what causes it yet, seems quite random! It does go better if you wait for them to cool, if that helps though…

  28. After these are cooked, how long of a fridge life do they have?

    • Hi Eric,
      two nights definitely, but then I would make sure to have eaten them all 🙂
      Buuuut! You can freeze them too, no problem!

    • Carla Drummond

      5 stars
      I make these every week on Sunday and eat each morning for breakfast. They will keep in airtight container all week. I change up the veggies I put in them and interchange the sausage with bacon and ham just to add variety. Delicious!

  29. Hi, I like the nutrition facts but I can’t tell how many muffins are in a serving.

  30. do you think you could make them with just egg whites?

    • Hi Tracy! Phew, good question, I never tried it, but I’m sure it works. You could even whip the egg white a little to make the pancakes fluffier!

  31. 4 stars
    Made these today.. Thank you for the wonderful recipe..this is the perfect breakfast! 🙂

  32. I just made this recipe. I left out the tomato & added one Applegate Farms buffalo style hot chicken sausage (casing removed), six shredded Colby/Monterey cheese cubes and some spinach. I used six Eggland’s Best eggs, which made a dozen muffins. YUM!

  33. Shelley Parker

    5 stars
    Look great! Can they be reheated?

  34. How long would this stay good in the fridge?

  35. 5 stars
    How full to fill the cups to make sure it doesn’t run over?

    • Hi Natalie, you can fill the cups at least three quarters of the way, or pretty much to the top. As long as you’re careful when moving the tray about, as soon as the muffins start to cook they also start to harden, so none should really spill out. Hope that helps!

  36. 5 stars
    A healthy muffin! I will be making this tomorrow morning for sure. Thank you for sharing!

  37. 4 stars
    I made these for Mother’s Day brunch, and they were perfect as bite-sized options. I only used half of the salt though and added a bit of old bay seasoning. You can do these with egg whites too using twice the egg portions.

  38. Hi these look great how long will they keep in the fridge for please?

  39. Annette Benge

    Hope I’m not being ignorant here – They look delicious! But what is ‘sambal oelek’? Have seen it written in other recipes too.

    • Hi Annette,
      no you’re not being ignorant at all. Sambal Oelek is similar to Sriracha or that red spicy sauce you get in Asian restaurants.
      Hope you like the recipe 🙂

  40. 4 stars
    I just made these today and they are so yummy! I also added in some garlic, oregano and thyme – the best! But my muffins have turned out quite soggy, I think it might be because of the tomato in there. Do you have any suggestions on how to make these so they don’t turn out soggy?

    • Glad you enjoyed them Holly! They really are yummy 🙂

      So, that’s a good question – and yes it could well have been the tomato in there. What type of tomato did you use? Maybe using the smallest, crunchiest type of cherry/plum tomato would do the trick? Or maybe as you cut them, try to squeeze some of the extra juice out. One other thought would be to use a little kitchen paper to draw any excess juice away from the final mixture before cooking. I hope one of those helps, I wonder if any of our readers have any great tips? Feel free to comment people 🙂

  41. What’s the best way to go about reheating these after the initial meal? Or if they’ve been in the freezer?

  42. Hi-Just to confirm– no need to saute the onions and bell peppers? Just throw them in fresh?
    Also-I’m going to add fresh spinach– should I just cut these up and throw them in with the onion mix or cook/wilt them first? Thanks! I’m making a large batch for a party so I just want to make sure I get it right!

    • Hi Jas! Thanks for asking.
      Yep, I know there are a couple of muffin recipes out there that ask for sauteeing the veg, but we found that the step can be skipped without a problem to save time. Same with the spinach, you can just throw them in, it’ll work and taste just fine, promised! 😀
      I’m sure you know by sauteeing you reduce the liquid of the veg, which then intensifies its flavours (like dried tomatoes for example). So, if you have the time, there is definitely nothing wrong by doing that. I’m sure it’ll be super tasty too!
      Enjoy the party!!
      (Oh, on that note: even though I’m 100% sure this recipe will work just fine, I can only recommend to make a trial batch beforehand. I’d do that for any recipe in the world I’m taking to a party btw. 😉 )

  43. I struggle with high cholesterol, will these be alright for me even though they’ve got 164% of the daily cholesterol? Or is that just a typo?

    • Hi Derk!
      Nope the daily cholesterol of 164% should be about right. Last year the New York Times published a good article on “good” cholesterol and “bad” cholesterol. It discussed also the role of eggs. The gist: Eggs contain good cholesterol and are therefore much healthier than we think. I highly recommend having a look: https://www.nytimes.com/2015/02/21/opinion/when-the-government-tells-you-what-to-eat.html – Either way, I’m not a doctor and can’t tell you how this affects someone with an already high cholesterol level. I’d suggest checking back with your local doc. Le’t see what he/she has to say about eggs 😉

  44. Hi there, I’d love to give this recipe ago. Just to confirm, are the ingredients made for 6 or 12 muffins? As is says 6 howevee you use 12 muffin slots?

  45. 5 stars
    This is quick,easy & yummy.Thanks for sharing

  46. 5 stars
    So good and so easy too make. Really nice too have in the freezer for a grab and go breakfast or snack. My only recommendation is not too use the muffin paper but too spay your pans with non stick spray. They slide right out. I will definitely be making these again.

  47. Can these be made in a convection microwave instead?

    • Hi Nupur, very good question! I’ve never tried it myself, buuutttt I used to make scrambled eggs in the microwave all the time and they came out great. In theory, I don’t see why not – they’ll certainly be quicker too! The veggies probably won’t soften as much, though that shouldn’t impact them too negatively. Obviously make sure you use a suitable microwave container – paper cups or metal aren’t always the best idea 😉 it could be worth making them in a couple of large cups or mugs, especially if you’re going to eat them straight away, or splitting them into muffin cups after they’re cooked. Overall – I’d say give it a go! Would be very interested to hear how they turned out 🙂 cheers Nupur!

  48. 5 stars
    There as so many comments here, so I don’t if you’ve already answered this: have you tried making this recipe in mini muffin tins? I’m guessing you’d reduce the cook time some, and maybe the oven temp too. Looks great, and can’t wait to try them! Thanks! –G

    • Hi Ginger,

      I’ve never tried making these with a mini muffin tin, but I would keep the cook time the same. Mayyybe the egg will be a little overdone (I actually do like that!), but the veggies need some time to soften up 🙂

  49. 5 stars
    Tried it today, just awesome like your other recipies 🙂 I used a muffin tin with six ‘big’ slots, but doubling the ingredients was just a little bit too much – I recommend adjusting the slider to 9-10 muffins for 6 ‘large’ ones. By the way, you forgot the spinach in the intructions 🙂
    And maybe you should increase the hot sauce amount – i’ve added like 7 splashes, but they definitely need an increased amount of spice!

    Keep up the good work, your recipies are the best!
    Greetings from Essen – Germany

    • Hi Thomas! Thanks a ton for trying out our breakfast egg muffins! I just double checked the recipe. It says one handful of spinach on my end 🙂
      Actually, we very recently changed the recipe format style. Maybe that causes a few issues still. I’ll look into it.
      Thanks for all the other tips, that’s definitely super helpful! I’ll keep the splashes of hot sauce low though. There are so many variations out there and I don’t want anybody to burn their mouths 😉
      Best regards from Berlin!

  50. Can I use more egg white instead if cheese ? ( I’m lactose intolerance)

    • Hi Natalie, well the cheese isn’t strictly necessary – it’s for taste rather than texture, meaning you could skip it out completely and it wouldn’t hurt the cooking of the muffins. You’ll still have plenty of flavour from the veg and sauce/curry powder, so I don’t think you’d have to add more egg whites unless you really wanted to!

  51. 5 stars
    Had these for dinner this evening, absolutely amazeballs!!

  52. Andrew Howarth

    3 stars
    The recipe is okay, I like the idea and its cute on a plate but I found that it needs several tweaks. I had much more ingredients than I could fit into six muffin cups. I ended up filling each muffin cup about 80% with vegetables and then squeezing the egg out of the veggies to fill. Spinach was written in the ingredients but wasn’t mentioned in the recipe although it was easy to figure out. I found that 18 minutes wasn’t enough, I ended up cooking it for closer to 25 minutes. All in all they were pretty tasty, I added some parmesan under the cheddar to give that extra saltiness. I’ll use the leftover vegetables for an omelet tomorrow morning.

    • Arr, you’re absolutely right regarding the spinach! That part must have gotten lost when we moved to a new “recipe plugin”. Thanks for pointing that out. Fixed it.
      About the cooking time: that’s a fair point. I personally liked them not tooo well done. Let me see how I can include that into the recipe.
      Thanks for your honest and detailed feedback!

  53. 5 stars
    As soon as I saw these I knew they would be good, but this good? OMG I made them before work this morning they were that easy, in the oven while I got ready. To have such a delicious hot brekki waiting for me was the best! So tasty I wouldn’t change the recipe at all. Now I have leftovers for tomorrow as well. Thanks guys, fantastic! 🙂

    • That’s so cool Anna! Really glad to hear you liked them – thank you for writing! Leftovers = less cooking time. Perfect 🙂

  54. 5 stars
    After Bariatric surgery, I am constantly looking for low carb, high protein meal ideas. I prepared these in six tins, and was satisfyingly full after eating one. Thank you so much!! Y’all rock!

  55. Tried these today. Not sure why but ALL of them sunk in the middle! Would you have any idea what could possibly be the reason?! They look so.. sad!

    • Oh no! Nobody wants sad muffins. Hmm, that hasn’t happened to me before, perhaps it’s something to do with the circulation of the oven? Were the eggs mixed well? They do need a bit of a beating!

  56. How long should they stay good frozen?

  57. 5 stars
    I’m on a high protein diet and these are incredible. 2/3 muffins are plenty to fill you up, they’re cheap and easy to make, and make a great alternative to the usual chicken/rise/veggies etc… Thank you!

  58. meant rice, obvs…

  59. I’m definitely making these, adding bacon and reducing the carbs! Need quick go-to keto breakfasts and this looks like a big winner.

    • Indeed it is, Candy! Even though we’re a vegetarian website and not huge fans of eating meat, I’m happy to forward you to our friends at tasteaholics.com – their blog is everything keto. I’m sure you’ll find tons of excellent recipes there that fit the diet 🙂

  60. 4 stars
    Came across you guys through my workplace who recommended you!! This looks tasty and will be tried! Yum!! Keep up the great work, and am subscribing now to future recipes 🙂

  61. 4 stars
    Was just wondering about putting the egg mixture in custard cups and cooking them in an instant pot? Has anyone done that? I’m thinking I may have to try it just for fun! Whether this is in an ipot or the oven, it would be easy to fix and then cook while you are getting ready for work.

  62. Micky Gastmeyer

    5 stars
    I intend to try these. They look great. For some reason I’m having a problem with figuring out what a portion is. You’ve said a serving is three. It makes 6, does that mean half of what you made is a serving? It seems like a lot to a serving but I am not one to argue about a large portion of food.

    • Hi Micky, sorry for the confusion. Right, so to clarify – yes, the ingredients listed as they are is to make six muffins. And yes, exactly, we find three to be about a decent meal (that’s three eggs+ extras). I hope that helps!

  63. 5 stars
    So…. These are my new favourite snack but after 3 attempts I still am having problems with losing half of them to the muffin case… am I doing something wrong?? Can anyone help me, I’m normally pretty good at cooking 🙁

    • Hi S, oh dear! Yes, it can be a problem. There are a couple of things I would suggest to help. The first is just to spray each muffin case with a tiny bit of oil spray. That should fix it straight away. You can also buy silicon muffin cases and reuse them time and again, and I’ve found they’re really good when it comes to not sticking. I hope that helps!

  64. Dr. Zakir Ali Rajnish

    Perfect for my son who is so fussy at breakfast time but loves eggs. Tried these today.

  65. 5 stars
    Yummy! Thanks for easy muffins recipe.

  66. Hi Hauke, Tried it today, just awesome like your other recipes.

  67. 5 stars
    They are baking in the oven they look delicious! I looked for this recipe on your app easy vegetarian I wasn’t able to find it. It would be great if you put up all your recipes on the app. And also be really lovely if the app had a meal plan function. Thanks for the great recipes!

  68. 5 stars
    yummy thanks for this easy and wonderful recipe.

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