Out of the Oven Breakfast Egg Muffins

Breakfast Egg Muffins

Breakfast Egg Muffins – ready in 2 minutes** (** 2 minutes in the microwave. You must make these Microwave eggs in advance). These breakfast egg muffins are perfect for a low-carb or Keto lifestyle.

This recipe is an easy grab-and-go option for busy mornings. These protein-packed egg muffins are loaded with cheese and veggies for great flavor! To make this a vegetarian meal omit the sausage.

Breakfast Egg Muffins

There are a myriad of breakfast ideas with eggs. This recipe can be put together in minutes. It is customizable with whatever vegetables you like or have on hand.

These protein-packed breakfast egg muffins can be cooked and refrigerated when you need them to grab and go!

Breakfast Egg Muffins

Breakfast Egg Muffins

These protein-packed breakfast egg muffins are loaded with cheese and veggies for great flavor! To make this vegetarian omit the sausage.
Prep Time: 20 minutes
Cook Time: 24 minutes
Total Time: 44 minutes
Course: Breakfast, Brunch
Cuisine: American
Keyword: Egg Muffins
Servings: 6 people
Calories: 140kcal


  • 12 cups non-stick muffin pan
  • 1 large mixing bowl


  • 32 oz Egg Beaters or similar easy pour eggs
  • Pam or similar cooking spray or use silicone muffin cups
  • 1 tbsp olive oil
  • 1 onion chopped
  • 1 red pepper chopped green, yellow, orange peppers all work well
  • ½ cup chopped mushrooms optional
  • 1 tsp chopped garlic
  • 6-8 Asparagus spears chopped into 1” pieces
  • 16 oz Frozen spinach bag thawed and drained of liquid
  • 6 pre-cooked breakfast sausage links turkey sausage is the healthiest.
  • 8 oz shredded low/reduced-fat cheese package your choice
  • Salt & Pepper to taste


Prepare the muffin filling

  • Preheat the oven to 375 degrees.
  • Thaw the frozen spinach. You can put the bag in the microwave for 2 minutes, then place it in a colander and drain as much liquid as possible. Squeeze with your hands as needed
  • Cut each pre-cooked sausage link in half lengthwise and chop into small pieces
  • Heat the olive oil in a skillet on medium heat
  • Add the chopped onions, peppers, and sausage.
  • Sauté for about 5 minutes, until the onions begin to sweat.
  • Add the mushrooms and garlic, and cook for 2 minutes
  • Add the chopped asparagus and cook for 1 minute
    Breakfast Egg Muffins Cast Iron Pan
  • In a large mixing bowl, add the sautéed veggies, sausage, egg beaters, salt & pepper
    Egg Muffins 2 Bowl
  • Add about 1/3 of the cheese to the bowl
  • Add the drained spinach and mix thoroughly with a large spoon.

To Make the Muffins

  • Spray the muffin tins with Pam or another cooking spray
  • Divide the mixture evenly among the muffin tins.
  • Do not fill to the top of the muffin tins. Fill about 2/3 full.
  • Using your hand, top each egg muffin with cheese.
  • Bake for 20 minutes or until eggs are set.
  • They will puff up while cooking but deflate as they cool
    Breakfast Egg Muffins
  • Serve immediately or store in the refrigerator until ready to eat.
  • Egg Muffins can be heated in the microwave if not served right away. They should be served hot.
    Lots of Egg Muffins
  • Freeze the rest in a plastic freezer bag. Microwave frozen muffins for 1.5-2 minutes



• Cooked muffins will keep fine for a couple of days in the fridge. After that, freeze them.
• You can get at least 18 egg muffins out of a 32 oz Egg beaters carton.
• Use any combination of veggies, cheese, and meat products.
• You can always use real eggs and augment them with egg beaters. But since this is “Cooking Secrets for Men”, we’ll stick with the easiest way possible.


Serving: 2muffins | Calories: 140kcal | Carbohydrates: 4g | Protein: 13g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 330mg | Sodium: 200mg | Potassium: 54mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1975IU | Vitamin C: 10mg | Calcium: 40mg | Iron: 0.8mg
Tried this recipe?Let us know how it was!

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