Egg muffins
Six grab-and-go breakfasts from one muffin tin.
- Hands-on
- 10 min
- Total time
35 min, show breakdown
- Prep 10 min
- Cook 20 min
- Clean up 5 min
- Pans
- 1
- Ingredients
- 6
- Cost/serving
- $1.32
Per serving
- Calories
- 231
- Protein
- 17 g
- Fiber
- 0.7 g
- Net carbs
- 2.4 g
- Fat
- 16 g
High in (% Daily Value per serving): Selenium 64%, Vitamin B12 46%, Riboflavin (B2) 44%, Vitamin K 43%, Vitamin A 32%, Vitamin C 32%, Folate 20%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, gluten-free, nut-free, soy-free.
Ingredients for 3
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
6 large eggs (300 g)
Same amount as: about 7 medium, about 5 jumbo.
2 tbsp milk, 2% (30 g)
Same amount as: 30 mL.
1 cup baby spinach (30 g)
Same amount as: 240 mL.
- ½ medium red bell pepper (60 g)
45 g cheddar, grated
Same amount as: 1½ oz, about ½ cup.
1 tsp olive oil (4.5 g)
Same amount as: 5 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 3 servings. One serving is 2 muffins. Keeps 4 days in the fridge; reheat 30–45 seconds in the microwave.
Nutrition Facts
3 servings per recipe
Serving size 1 plate (157 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 231 | ||
| Total fat | 16 g | 21% | |
| Saturated fat | 6.3 g | 32% | |
| Cholesterol | 388 mg | 129% | |
| Sodium | 408 mg | 18% | |
| Total carbohydrate | 3.1 g | 1% | |
| Dietary fiber | 0.7 g | 2% | |
| Total sugars | 1.8 g | ||
| Net carbs† | 2.4 g | ||
| Protein | 17 g | 34% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 187 mg | 14% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 264 mg | 6% | |
| Vitamin A | 284 mcg | 32% | |
| Vitamin C | 28 mg | 32% | |
| Vitamin E | 1.9 mg | 13% | |
| Vitamin K | 51 mcg | 43% | |
| Thiamin (B1) | 0.07 mg | 6% | |
| Riboflavin (B2) | 0.58 mg | 44% | |
| Niacin (B3) | 0.36 mg | 2% | |
| Vitamin B6 | 0.26 mg | 15% | |
| Folate | 80 mcg | 20% | |
| Vitamin B12 | 1.1 mcg | 46% | |
| Magnesium | 28 mg | 7% | |
| Zinc | 2 mg | 18% | |
| Selenium | 35 mcg | 64% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Heat the oven to 180 °C / 350 °F. Brush 6 muffin cups with the oil.
Chop the spinach and dice the pepper small. Divide them and the cheese between the cups.
Whisk the eggs, milk, salt and pepper in a jug. Pour over the vegetables, filling each cup ¾ full.
Bake 18–22 minutes.
Done looks like: Puffed and set in the middle. A knife comes out clean. Cool 5 minutes, then run a knife round the edges to lift them out.
Equipment
12-cup muffin tin $10–20
What to look for
- Heavy metal that does not bend when full
- Silicone liners help eggs release
Skip: Floppy all-silicone tins; they are hard to move when full.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Stuck to the tin | Not greased enough. | Oil every cup well, or use silicone liners. |
| Rubbery | Overbaked. | Take them out as soon as the middle is set. |
| Watery bottoms | Wet vegetables. | Pat washed spinach dry before chopping. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 10 min, total 35 min. | 231 kcal 17 g protein 0.7 g fiber 2.4 g net carbs 16 g fat |
| Dairy-free | Soy milk instead of milk, no cheddar. Hands-on 10 min, total 35 min. | 169 kcal 13 g protein 0.7 g fiber 1.8 g net carbs 11 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Bake until the centers are fully set.