Healthy Egg Muffins

Another muffin recipe… I know, I can’t help it. My daughter is the inspiration for most of my muffin recipes because they are easy for her to enjoy. Since she started feeding herself she hasn’t wanted anyone to help, and she isn’t great with utensils quite yet (we are working on it). We did a version of baby led weaning with her, so from about 8-9 months old she was picking up foods and acting very independent about the whole feeding thing. Mini muffins make it easy and I can give her a variety of foods packaged into a handheld treat. Along the way, these egg muffins came about for two reasons. One was that I was already making them in larger muffin tins for myself, and two, they are easy to send to daycare.

Eggs are such a great protein for all ages, and I didn’t want my daughter missing out on a breakfast I could easily sneak vegetables into! Personally, I love eggs and could eat them for every meal of the day. We really enjoy having breakfast for dinner, and eggs are always on the menu when my husband is out of town because they give me the energy I need to fly solo with our daughter.

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Nutritionally, eggs provide a lot to your meal plan; however, for a while they were getting a pretty bad wrap. I talk to people all the time about eggs and why eating them is okay, and that no, they don’t have to throw away the yolk! No one likes to hear it, but moderation and variety is the key.

The reason eggs were previously considered a “no-no” was due to the cholesterol content and the view that these little protein bundles were not heart healthy, but that just isn’t the case. Eggs do contain cholesterol, but they have very little saturated fat and don’t raise cholesterol in the majority of people. Also, eggs contain many essential vitamins and minerals, which are lost without the yolk – making them a great additional nutrient source to include in your balanced meal plan.

Per egg, they provide 70 calories, 6 grams of protein, 5 grams of fat, and 0 grams of carbohydrate. Eggs are rich in choline, selenium, fat soluble vitamins, B vitamins, and they are such an easy way to meet the protein needs of little ones. This recipe can be left as one large batch and made into a crust-less quiche. Enjoy these for breakfast or really any time of day. What is your favorite food to make in a muffin tin?

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Vegetable Egg Muffins

This recipe will make 12 regular size muffins OR about 6 regular muffins and 12 mini muffins
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 12


  • 8 whole eggs
  • ½ cup whole milk
  • 1 tablespoon olive oil
  • 1 small onion, diced
  • ½ cup mushrooms, chopped
  • ¼ cup red bell pepper, diced
  • 1 cup fresh spinach, chopped


  • Preheat oven to 350F degrees.
  • Whisk together milk, eggs. Set aside.
  • In a pan, heat olive oil and add onion, red pepper, mushroom and spinach, cook about 3-5 minutes. Let cool.
  • Spray muffin tins with cooking spray and add vegetable mixture evenly to 12 of the mini tins and 6 of the larger tins.
  • Add egg mixture to each muffin well, filling ¾ way full.
  • Cook at 350F degrees for 15-20 minutes until golden brown and set in the middle when you lightly shake the pan.


Optional add-ins or toppings
– Cheese –cheddar, feta and goat cheese are only a few of my favorites.
– Herbs and spices–basil is great, or chipotle powder for some spice.
– Top with avocado slices or some salsa.

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