We’ve recently changed our much-loved Breakfast Egg Muffins (sometimes called egg cups) page – and we now have three brand new versions – as well as the original! All four can be found further down this very page.
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 benefits. Just the way we like it…
When we first came across these Low Carb Egg 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 muffins – 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 then now is the perfect time to invest in one. They don’t need to be expensive.
Health Benefits of Low Carb, High Protein Egg Muffins
Eggs are a total nutrient bomb. They contain heaps of protein and then also omega-3 fats, A,B,D, E and K vitamins, and a complete range of amino acids – the building blocks of protein (see a full breakdown of the health benefits of eggs here.)
The old myth of eggs being bad for you ‘cos of cholesterol reasons seems most likely to be a load of old bollocks too (albeit in a slightly less succinct way published in the New York Times) and this short but interesting study shows that eggs will keep you feeling full for longer.
Food for thought indeed.
Low Carb, High Protein – The Ultimate Combo
If you follow a Keto diet, or just want to reduce your carbs and up your protein intake, then these egg muffin recipes are for you.
With just 4g of carbohydrates per serving, these breakfast muffins can definitely be classed as low carb. Not only that but they pack in a whopping 17g of protein per serving too!
Tips for the Perfect Egg Muffin Every Time
- To stop your egg muffins from sticking to the pan, we recommend using a non-stick muffin tin greased with a little oil. If they still refuse to budge, wait for a few minutes to let them cool and firm up a little before using a fork to gently loosen them out.
- Chop your veggies and other ingredients well to avoid uneven cooking and distribution.
- Make sure to wipe off any spilled mixture from between slots in your muffin tin to avoid any burning (and make the cleanup easier).
- Try not to overfill the slots in the pan as the eggs will rise slightly during cooking and can spill over. If your muffin pan is smaller you can always make more muffins and adjust cooking time accordingly.
What our readers are saying
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! 🙂– Anna ⭐⭐⭐⭐⭐
Had these for dinner this evening, absolutely amazeballs!!– Chris ⭐⭐⭐⭐⭐
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!– Waitesy ⭐⭐⭐⭐⭐
Low Carb Breakfast Egg Muffins (25 Minutes, Vegetarian)
- 12 slot muffin tin
- Muffin cups or baking paper (only if you don't have a nonstick muffin tin)
- Preheat the oven to 200°C/ 390°F.
- Wash and dice the bell pepper and onions, and put them in a large mixing bowl.1 bell pepper, red, 2 spring onions
- Wash the spinach, lightly chop it and add it to the bowl as well.1 handful spinach
- 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.6 eggs, ¼-½ tsp salt
- Mix in the cheese to the batter.½ cup cheddar cheese
- Add some hot sauce or curry powder.4-5 splashes hot sauce
- 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!!
With regards to the nutritional information table – please note that one serving is comprised of three muffins.
Are our original veggie egg muffins not enough for you?
We have more. Lots more! And there’s something for everyone.
Italian-Style Healthy Breakfast Egg MuffinsCheck out the recipe here
First up: Italian-Style, Mediterranean-inspired Breakfast Egg Muffins. Tomato, basil and feta cheese. What a combo.
Smoked Tofu Breakfast Egg MuffinsCheck out the recipe here
Next up is the High-protein Smoked Tofu Breakfast Egg Cups. Dave’s fave – they’re an excellent source of good veggie protein!
Asian-Style Easy Egg MuffinsCheck out the recipe here
And last but not least – Asian-style Easy Egg Muffins! A wicked twist of soy sauce complements the array of healthy veggies – proper yum!
Breakfast Egg Muffin FAQ’s
We’ve added some frequently asked questions, but if you don’t find the answer you’re looking for here pop your question in the comments section and we’ll be happy to help!
Can you freeze egg muffins?
Yes! These muffins can be frozen and enjoyed later – making them perfect for meal prep.
To thaw we recommend taking them out of the freezer and putting them in the fridge the night before to defrost. Then, you can reheat them in the oven at 350°F (150°C) or pop them in the microwave.
How long do egg muffins last in the freezer?
Up to 3 months as long as they are wrapped well and allowed to cool before putting them in the freezer.
How long do egg muffins last in the fridge?
These tasty veggie egg muffins should last for at least 2 days in the fridge and up to a week… if you can hold off from eating them for that long 😉
Can I use cupcake liners for egg muffins?
You sure can. We opted to oil our tray to stop the egg muffins from sticking, but you can also use cupcake liners or DIY baking parchment liners to stop them sticking to your pan – it also saves on the washing up too!
How long to bake eggs in a muffin pan?
We suggest baking your breakfast muffins for 20 to 25 minutes (until the tops are firm to the touch.)