Breakfast Egg Muffins

A tasty, low-carb alternative to fast food egg sandwiches
Baked Egg Muffin Cups

These protein-packed egg muffins are a healthy way to start your day. Bake a pan the night before, and reheat a few muffins in the morning for a quick but satisfying breakfast. Recipe courtesy of the Rush Cancer Supportive Care team; adapted from


  • 8 large eggs 
  • ¼ cup skim milk*
  • Salt and pepper to taste 
  • 1 teaspoon olive oil 
  • 1 cup red pepper, chopped
  • 1 cup spinach, chopped 
  • 1 cup mushrooms, chopped 


  1. Preheat oven to 375 °F. Coat muffin tin with cooking spray or paper liners. 
  2. Crack eggs into large bowl, whisk together eggs and milk. Season with salt and pepper to taste. 
  3. Heat a large non-stick skillet over medium heat, add oil and red pepper. Sauté for 5-7 minutes. Add spinach and mushrooms, cook for another 2 minutes. 
  4. Stir cooked vegetables into egg mixture. Pour egg and vegetable mixture evenly into prepared muffin tin. 
  5. Bake 15-20 minutes, or until tops are firm to the touch and eggs are cooked. 

*If dairy free, substitute with unflavored milk alternative of choice.
**Customize ingredients by adding or substituting with your favorite vegetables. For more protein, add black beans, ground turkey or 1 ounce of cheese to each muffin (adding these ingredient will change the nutrition information.) 

Nutrition Information

Serving Size: 1 muffin

Amount Per Serving

  • Calories: 75
  • Fat: 4g
  • Carbohydrates: 2g
  • Dietary fiber: 1g
  • Protein: 6g
  • Sodium: 94mg
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