Healthy Egg Bites Muffin Tins Recipe
For a healthy and easy breakfast, try my simple Egg Muffins, inspired by the ones they sell at Starbucks. Make a tray of these muffins to enjoy right away, or freeze them for breakfast or a quick snack later.
The combination of spinach, mushrooms, and feta cheese is truly unbeatable, but of course you can create your own mixes and variations for these egg muffins.
Below, you’ll find combination ideas, along with a clear guide to making these muffins the way I do.
Table of Contents
How to Make Egg Muffin Tins
Preparation and Cooking Time
- Prep time: 10 minutes
- Cook time: 25 minutes
- Servings: 6 portions
- Yield: 12 bites (2 bites per serving)
Ingredients
| Ingredient | Quantity |
|---|---|
| Olive oil | 1 tsp |
| Spinach (chopped) | 1 bag (8 oz) |
| Eggs | 7 large |
| Skimmed milk | 1/2 cup |
| Black pepper | 1/8 tsp |
| Tomato (seeds removed, finely chopped) | 1 medium |
| Crumbled feta cheese | 1/2 cup |
| Dried oregano | 1/2 tsp |
Step-by-Step Instructions
- Preheat the oven to 175°C (350°F). Grease or lightly line a 12-cavity silicone muffin pan.
- Heat the olive oil in a skillet over medium heat. Add the spinach and cook for 3 to 4 minutes, until wilted and most of the liquid has evaporated. You should end up with about 1 cup (150 g) of cooked spinach. Let it cool slightly.
- In a large bowl, whisk together the eggs, milk, black pepper, and oregano (if using) until smooth.
- Divide the spinach evenly among the muffin tins. Top each portion with chopped tomato and sprinkle with feta cheese. Pour the egg mixture over the spinach and tomato, filling each tin about three-quarters full.
- Bake for 22 to 25 minutes, or until the eggs are puffed up and set in the center.
- Let the muffins rest for 5 minutes before unmolding. Serve warm, or refrigerate them for up to 4 days and reheat gently in the microwave.
Video Guide 📽️
Nutrition Facts Per Serving
| Nutrient | Amount |
|---|---|
| Calories | 176 |
| Total Fat | 5.7 g |
| Saturated Fat | 3 g |
| Trans Fat | 0.1 g |
| Cholesterol | 20 mg |
| Sodium | 561 mg |
| Total Carbohydrates | 6.5 g |
| Dietary Fiber | 0.6 g |
| Total Sugars | 5 g |
| Added Sugars | 0 g |
| Protein | 24 g |
| Vitamin D | 3 IU |
| Calcium | 175 mg |
| Iron | 0 mg |
| Potassium | 372 mg |
The % Daily Value (DV) shows how much a nutrient contributes to a daily diet based on 2,000 calories per day.
Recipe Tips and Modifications
1) Servings
This recipe makes 12 egg muffins. For a higher-protein breakfast, a serving of 4 muffins per person works well (they contain 2 eggs total). For a snack, 1 or 2 muffins per person are enough.
2) Storage
Place leftover muffins in an airtight container and refrigerate for up to 4 days. Reheat in the microwave for about 1 minute.
Freezing Instructions: To freeze, arrange the cooked egg muffins in a single layer on a baking sheet or plate. Freeze individually, then transfer to a resealable bag and freeze for up to 2 months. For best results, thaw overnight in the refrigerator and reheat in the microwave for about 1 minute, or until heated through. Alternatively, bake from frozen at 400°F (200°C) for 5 to 10 minutes.
Frequently Asked Questions
How to turn egg muffins into a complete meal?
For a more substantial meal, place an egg muffin or two on toast, or make a sandwich using a homemade biscuit or a couple of English muffins. You can also pair them with fruit and yogurt for a balanced breakfast. For brunch, egg muffins work beautifully as part of a buffet with fruit salad, freshly baked French toast, and even a mimosa bar.
What other ingredient combinations work well with egg muffins?
Almost any savory combination works. Stick to meat, vegetables, cheese, and herbs, and always sauté vegetables first. Some favorite combinations include:
- Sun-dried tomatoes + basil + mozzarella
- Diced turkey + Swiss cheese
- Diced ham + chopped bell peppers + cheddar
- Cooked diced bacon + corn kernels + goat cheese
Can I wash the mushrooms?
Yes, you can. Just avoid soaking them for too long. A quick rinse followed by drying in a salad spinner works well. You can also wipe them clean with a damp kitchen towel.
Conclusion
These egg muffins are one of those recipes that quickly become a habit. They’re simple to prepare, easy to customize, and perfect for busy mornings when you still want something nutritious and satisfying.
Whether you enjoy them fresh, store them in the fridge, or keep a batch in the freezer, they’re a reliable option for breakfast, snacks, or even brunch gatherings.
Once you make them, you’ll find yourself coming back to this recipe again and again.
