Saturday, January 05, 2008

Recipe For Egg Muffins (Revisited again)

Recipe For Egg Muffins found on
These little "muffins" made of egg, veggies, cheese and optional meat are a perfect grab-and-go breakfast!

(First posted in 2005, updated January 2008)  Egg Muffins are what I call these little little mini-quiches that are baked in muffin cups to create a grab-and-go breakfast that you can make on the weekends and then quickly reheat in the microwave for a hot breakfast on the go.  I've been making these for years!  During that time, I've gone through a few versions to get the recipe just right and picked up a few tricks that I think you'll like.

Recipe For Egg Muffins found on
I don't think of egg muffins as only for people who are eating the South Beach Diet way, although they're perfect for any phase of the diet. These little breakfast treats are high in protein, gluten-free, and perfect to feed to kids. This is a great idea for breakfast for anyone who's busy in the morning and wants something that can be made ahead and eaten on-the-go.

Recipe For Egg Muffins found on KalynsKitchen.comUse silicone muffin tins or individual silicone cups, spray them with nonstick spray, and put them on a large cookie sheet to catch spills.  The two ingredients I think are essential are cheese and green onions; other than that, the varieties are endless. Put cheese, meat, or veggies in the muffin cups first, then pour in beaten eggs.  (Now I almost always use the individual silicone muffins cups pictured at the first of this post, but if you'd like a bigger muffin these silicone muffin pans make egg muffins that are a little bigger.)

Recipe For Egg Muffins found on KalynsKitchen.comFor me, two small muffins is the right amount for breakfast. No matter how many you eat, smaller ones reheat in the microwave more quickly, so they don't get overdone. I fill the muffin cups about 3/4 full.

Recipe For Egg Muffins found on KalynsKitchen.comWhen muffins are done, loosen them with a knife before popping them out of the silicone muffin pan. Here's how big they are when they're cooked.

Recipe For Egg Muffins found on KalynsKitchen.comLet the muffins cool for 15-20 minutes before you store them in the refrigerator.  (I used to freeze them, but I find they keep in the fridge for over a week and I like them best when they haven't been frozen.)

Recipe For Egg Muffins found on KalynsKitchen.comHere's my favorite way to do it. As soon as the muffins have cooled, put two at a time into small plastic bags. Put the bags in the refrigerator. Then when you need a quick breakfast, open the bag, pop in the microwave until they're hot, grab the bag and run out the door with a quick breakfast. (Don't heat for too long or they can get rubbery.)  I confess, I used to eat them in the car on the way to school.

Recipe For Egg Muffins found on KalynsKitchen.comEgg Muffins Revisited
(Makes 12 muffins, recipe created by Kalyn with inspiration from The South Beach Diet book.

15 eggs (for silicone muffin pans, use 12 eggs for metal muffin tins or individual silicone cups. You can use less egg yolks and more egg white if you prefer.)
1-2 tsp. Spike Seasoning (optional, if you have food allergies or don't have Spike, use any type of seasoning blend that's good with eggs.)
1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat)
Optional, but highly recommended, 3 green onions diced small.
Optional: chopped veggies such as blanched broccoli, red pepper, zucchini, mushrooms, etc. (Using veggies will reduce the fat content)
Optional: diced Canadian bacon, lean ham, or crumbled cooked turkey sausage

Preheat oven to 375 F. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray.

In the bottom of the muffin cups layer diced meat, if using, vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl with pour spout, add Spike, and beat well. (I used to add a bit of half and half or milk, but lately I like the way they turn out without it.) Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until muffins have risen and are slightly browned and set.

Muffins will keep more than a week in the refrigerator. Egg muffins can be frozen and reheated, but I like them best when they are just refrigerated. For best results, thaw in refrigerator before reheating. Microwave on high about 1-2 minutes to reheat.

Printer Friendly Recipe
South Beach Suggestions:
If you're a South Beach Diet fan, you can find lots of great recipes for breakfast in the Eggs and Breakfast Dishes section of my recipe archives. There are even pancakes or egg burritos, made South Beach friendly. Remember, breakfast is the most important meal of the day!

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. 

More Phase one Breakfasts:
Egg Muffins with Ham, Cheese, and Green Bell Pepper
Green Chile and Cheese Egg Muffins
Breakfast Casserole with Mushrooms, Green Bell Peppers, and Feta
Sausage, Mushrooms, and Feta with Eggs
Southwestern Egg Casserole
Eggs with Red Pepper, Basil, and Cheese
Scrambled Eggs with Mushrooms and Feta

Other Bloggers Who Made Egg Muffins:
(Recipes from other blogs may not always be South Beach Diet friendly, check ingredients.)
Mini-Spinach Frittatas from Sugarlaws
Stilton, Leek, and Pepper Egg Muffins from Food Stories
Cottage Cheese Muffins from 101 Cookbooks
Cottage Cheese and Egg Muffins with Ham and Cheddar Cheese from Closet Cooking
Egg Muffins from A Veggie Venture
Spicy Baked Egg Muffins from Lisa's Kitchen
Cottage Cheese Muffins from Nami-Nami
(If you're a blogger who posted a version of this and I missed it, feel free to e-mail me your link)

Cottage Cheese and Egg Muffins for Phase 2 or 3:
(these contain a small amount of flour, but they're delicious!)
Cottage Cheese and Egg Breakfast Muffins with Bacon and Green Onions
Cottage Cheese and Egg Breakfast Muffins with Ham and Cheddar

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Posts may include links to my affiliate account at, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon! counter customizable free hit
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f5d975d4-d096-11e1-93dc-000bcdcb2996 said...

You have just saved my life for the entire month of August!! :)

I am working at 6:45 AM for all my August shifts except for three so I really needed a quick, run out the door breakfast that wasn't McDonald's or Casey's breakfast sandwiches!

I just pulled mine out of the oven and ate two for breakfast this morning to see what I thought and omg...SO GOOD!

I had leftover green onions, bacon, and cheese from the loaded mashed potatoes I made over the weekend, so all I had to buy was the eggs and voila...amazing breakfast!

I used a mental muffin tin, and they cooked perfect at 375 for 23 minutes. I forgot about the seasoning until the last minute, so I sprinkled the tops with salt and pepper and they were SOO GOOD. :)

Thank you for the yummy, lower carb, pocket book saving, quick and easy breakfast!! (:

Ang Meltingmoments said...

Hi There,
I have just made a variation of these with ingredients I had in my fridge and they have turned out wonderfully. I am so glad I came across you site and this recipe. I have just done a blog post of my own on them and mentioned you in it of course. Thanks again :-)

Kalyn Denny said...

So glad people are still enjoying these! I've been making them for many, many years now.

OneUjena said...

Great recipe! An I like how you removed the milk. Eggs are lighter and fluffier without liquid added. Made mine with black beans, Gouda, green onions and Sazon (by Goya). Very, very good!!

Eliza said...

These are a BIG hit here. I made them in a flower shaped silicone pan and they were almost too cute to eat... then my 5 year inhaled three of them! Thanks for the idea! I'm trying them in the freezer... we'll see!

Diana Klingenberg said...

OMG!!! Found you on Pinterest. I made these today and they are wonderful!! Except mine was huge! LOL. I guess I beat the eggs to much. Still taste great. I am diabetic and these fit the bill for breakfast. Thank you.Diana

Kalyn Denny said...

I don't beat the eggs too much, and the muffin cups I use are fairly small, but really you can make them anywhere from 3-4 bite size to larger, just adjust the cooking time.

Daisy Reyes said...

The moment I read through this recipe, I got started on it right away. I just popped them out of the oven and they look amazing. I haven't tried them but I'm sure they'll be great. I may try them with a little egg white mixture to cut the cholesterol. Anyone tried that? Thanks for the recipe!

Janet said...

Daisy, it's a misnomer that eating eggs increases our cholesterol levels. We actually manufacture most of the cholesterol in our bodies in our liver. When we eat cholesterol, our bodies simply manufacture less of it. My cholesterol levels actually decreased by eating more eggs and less starches and sugars. When I reverse that, then my cholesterol levels increase. (I give blood every two months and they do a cholesterol test each time so I have a well documented history showing how food affects my cholesterol levels.)

wizzyswandrings said...

Has anyone tried reheating these in a toaster oven? I no longer have a microwave and have no plans on replacing it.

Kalyn Denny said...

I definitely think you could reheat them in a toaster oven. I might undercook slightly when you bake them, and maybe wrap in foil when you're heating them. Would love to hear how that works for you.

Katherines Corner said...

Two Yums Up!!! giggle, it beats two thumbs up for certain xo

viviana valdez said...

Would these come out okay if I made them in ramekins or small oven safe mugs?

Kalyn Denny said...

Yes, I think that would work fine, but I would still spray them with olive oil or non-stick spray.

Tasha Lehman said...

Shared this link on my blog today! Made them yesterday, big hit with the kids! Thanks!

Becky said...

I saw the link to this blog on Pinterest and decided to try them for my daugher (also a school teacher). I love that these are easy and good for her. It's great to be able to do something for her now that she's back in school and our time together is limited,

Kalyn Denny said...

Becky, what a nice mom you are. I'm not teaching any more, but when I did I sure ate these in the car on the way to work a lot of mornings!

INF4WEB said...

Wow, the muffins really do look beautiful

Unknown said...

My husband and I just gone done making these for Sunday breakfast. They are yummy!

I'm glad to have an easy breakfast for during the week to alternate with steel cut oats.

This time we only used the cheese and green onions with the eggs.
Next week, we plan on adding turkey sausage.

Thanks for a great recipe!

Kalyn Denny said...

whenpigsfly, I believe strongly in letting readers make their own choices about food and other cooking related things, so if you are concerned about the safety of silicone muffin cups, by all means do not use them.

Ashley said...

Thanks for the inspiration! I used your recipe as a base for my own version, and it turned out wonderful! My husband and baby loved them, too :) I posted it over on my blog with a link to your post. Thanks!

Carrie said...

(I hope this isn't a double comment -- I typed one comment, it asked me to sign in, and then after I signed in, it sent me back to the blank comment box!)


I was inspired by your recipe to try a vegan version.

I preheated the oven to 400 degrees Fahrenheit. Then I drained two packages of extra-firm silken tofu, crumbled them into the food processor, and pureed until smooth. I added a teaspoon or so of turmeric for color, just pureed it in, and a dash of salt and pepper. I then caramelized a large chopped onion in vegetable oil. Once the onion was mostly done, I crumbled vegetarian sausage substitute into the pan and browned it with the onion. I folded the onion-sausage mixture into the pureed tofu. I greased a metal 12-cup muffin pan with Pam and spooned the tofu mixture into the cups, filling them to the top but not mounding over. I didn't use liners or anything. Then I baked for about 30 minutes, until the muffins were nicely browned.

I'm eating one this morning and they turned out great!

I'm not even vegan -- just wanted to try something different. Pureed tofu works great when cooked like scrambled eggs, so I figured it might work in this recipe, and it does!

Bonus -- I had no trouble with the tofu mixture sticking to the muffin pan :) The muffins slid right out with no residue left behind.

Thank you so much for the inspiration!

Kalyn Denny said...

Carrie, thanks for sharing that great idea. I think I will try it myself, and if I end up posting the recipe I will credit you!

Sarah-Jane said...

what's the nutritional content of one muffin ? :) sounds delish! xx

Kalyn Denny said...

Sarah-Jane, I chose South Beach to manage my weight partly so I wouldn't have to count calories, points, carbs, or fat grams, so if you want nutritional information you will have to calculate it yourself. There's a link in the recipe for an online site I recommend for doing that.

Leszita said...

YES!! They're gotten free! Cannot wait to try these

Susan Bibler said...

I love your blog, I follow it on Pinterest also . I found out that I have a relative that s related to you, Nicole Bibler is my sister in law! You have great recipes and I can't wait to try more recipes.

Kalyn Denny said...

Thanks Susan, and that is so fun that you're Nicole's sister-in-law! So are you Ben's sister or are you also married to a Bibler? I think Nicole and Ben are such a great couple, and I love their girls too! Maybe we will meet in person some day.

Kalyn Denny said...

Susan, just saw the question about freezing. I like them best when they're just refrigerated, and since they keep 7-8 days in the fridge, I rarely freeze them any more.

Lisa said...

Found your recipe on Pinterest and made it today - can't wait to try tomorrow! I'm on Weight Watchers, so do you have any idea of the nutritional value so I can input for points and figure out the rest of my day's food?


Kalyn Denny said...

Lisa, there is a link in the recipe for a site where you can enter the data to calculate it.

LindsayLou said...

Mine looked so beautiful when they came out of the oven but deflated. They taste good though & looking forward to bringing them to work!

Kalyn Denny said...

LindsayLou, they almost always sink down as they cool, no worries!

Heather said...

Made these today. Good stuff. I used 6 whole large eggs and 12 large egg whites, seasonings, green onions and 4 pieces of bacon (minced). The nutritional content (per "muffin"/made 12 reg muffin tin sized muffins) is as so: 67 cal, 3.75g fat, .25g carb, 8g protein. With the being said, two muffins will be a great breakfast. Thanks for posting this recipe!

Momnmissouri said...

I made these tonight and they look great, but only used 10 large eggs. Wonder if I did something wrong? Too much filling maybe?

Kalyn Denny said...

Momnmissouri, the amount of eggs will vary depending on the other ingredients and the muffin tin size, no worries!

Lynn said...

These are brilliant! I have hope for getting my mornings started in the healthiest way with these on hand. They are cooling now, smell delicious, and look even better. Thank you!

Dana said...

These look good, but I was wondering if instead of layering the ingredients, they could all be mixed well together then poured/scooped into the muffin tin. It seems like it would be easier this way. Is there any reason why this wouldn't work? Thanks!

Kalyn Denny said...

Dana, I'm not sure you will get the ingredients as evenly distributed that way (I'm thinking you'll end up with a lot more of the filling ingredients in some muffins and hardly any in others.) But try it and see if you'd like.

Keira Lee said...

Hi Kalyn,
I've just tried your egg muffin recipe because I think its super easy and looks so yummy. Thanx for the delicious recipe!
But I was confused that my muffin sort of shrinking after I took it out of the oven :) Can you please help figure out why?
So I beat the eggs with some seasoning (I don't know if our store here in Indonesia has Spike or not, but I just wanna make those muffin right then), put bits of sausages, green onion, and cheese, then pour the egg.
I set my oven for 15 minutes, coz its the max timer available. I don't really remember when, but I saw the muffin started to go up and up and up. I called my hubby and we cheered it up (silly eh :p). When it finally done, we took it out....and we saw... it was going down and down and down :( What did I do wrong?
But we do love the taste though :D
Please help, did I miss any step? Are muffins really going up in the oven then flat down once they cool down outside of the oven?
Thanx a bunch ♥

Kalyn Denny said...

The muffins do rise a little in the oven and sink down slightly when you take them out. I would advise not beating the eggs too much; that will keep them from rising quite so high. You muffin cups might be slightly bigger too, and adding a couple more eggs might work better for the size you have. No worries though; they will still taste good.

mlam said...

I am about to make these for a Passover Seder. Here's hoping! :-) Making them with a little turkey bacon, sharp cheddar, red pepper, and a spinach and herb dip mix from Tastefully Simple.

mlam said...

They turned out great! Big hit! Even the kids liked them!!! Thank you!

SassyGirl Tennessee said...

I misread the recipe and bought shredded cheese instead of grated you think that would work as well?

I'm so excited to try this!

Kalyn Denny said...

SassyGirl, no problem. I think that's just two different names for the same thing, but it will definitely work!

Nazantia Mihgo said...

Hi Kalyn, I'm trying phase 1 of SBD today. I started out by making these muffins and they came out terrific! I used 1 thin slice of feta cheese per cup, 1 slice of deli ham folded to fit the cup, 1 green onion and 3 whole mushrooms, both chopped up and spread throughout the cups. I only needed 8 eggs to fill my 12 cups.

They came out a little small, so I ate 3 and bagged them in 3s. Still works for me! Thanks for sharing!

Kalyn Denny said...

I think that sounds like a delicious version!

Barbara Bakes said...

Kalyn - Today I posted a pressure cooker version of your egg muffins on Pressure Cooking Today. Such a great idea. Thanks!

Kalyn Denny said...

Barbara, going to check it out now!

Pam Lever said...

How many calories did one Egg Muffin account for?

Kalyn Denny said...

Pam, every version would be different, depending on what kinds of meat, cheese, and veggies you used. I don't count calories, but if you need that information there's a link under FAQ for Calorie Count, which is a site where you can enter the recipe and it calculates it for you.

Madison Sutton said...

These were even better than I expected-- and surprisingly filling too! I highly recommend having Frank's Buffalo sauce nearby while eating! Thanks for the recipe :)

Unknown said...

I've been making these for a while as well. I like to use a spoonful of light sour cream in with the eggs, I like how fluffy it makes them. I also like to add thawed frozen spinach to them, adds fiber and helps keep you full longer :)

Kalyn Denny said...

I love the idea of adding a little sour cream; thanks for sharing that!

Irene A. said...

Use LOTS of filling (veggies and meat) and just enough egg to hold it together or it will puff up like a soufflé and be hollow in the centre. Also USE SILICONE CUPS ONLY, I tried paper liners with cooking spray and it was just a mess. They still tasted great so I will try them again with these fixes.

Kalyn Denny said...

Irene, paper liners will definitely not work for this. I like them best with a lot of filling too, but if yours are puffing up really a lot you might also try not beating the eggs so much. Enjoy!

Jodi Kinney said...

I have made these many times and over time I have added and subtracted new ingredients. I tried putting half a raw pilsbury refrigerated biscuit on the bottom add egg and other stuff on top then bake. My son loves them. Its how we make them all the time now.They have become a quick on the go food choice. Very yummy....not gluten free or carb free but tasty!

Teri King said...

Hi, I make these a put a spoonful of almond meal in the bottom after spraying the muffin cups. It makes a psuedo crust. Try it... Yummy!

Kalyn Denny said...

Terri, I love that idea, will definitely try it.

lostintheservice said...

I have made these two different ways. The first was "Mexican" style with green peppers, onions, cumin and cilantro. Probably would have been better with a sharp cheese but I didn't have any on hand.

The SECOND time I made them was with sauteed white onions, garlic powder, and shredded parm. SO GOOD.

Thanks for sharing! Also I must have small silicone pans because I only used 13 eggs (and took out 5 egg yolks) and I still threw away about 1/3cup. I also used a lot of onions. I would suggest to your readers though to try fewer eggs first so they don't waste any. Though you can always use extra uncooked egg for a scramble.

Kalyn Denny said...

Glad you enjoyed it! And you're right that the silicone muffin cups do come in different sizes.

Amanda said...

I enjoy making these but how do you keep the excess moisture out of the bags? I've done everything I can think to do. I've wrapped the eggs in paper towels, which just soaks the paper towel. And because of all the moisture, the muffins do not last more than 2 or 3 days before becoming a soggy mess.

I've let them cool on the cooling rack for at about 30 minutes to make sure they were cool all the way through, and still I get the excess moisture built up in the container I store them in.

Please help!

Kalyn Denny said...

Amanda, not sure why I haven't had that problem. I let them cool on the counter and then store in a plastic container with a snap-right lid or in the individual plastic bags. I open the bag when I microwave then. Sorry but I am stumped about this. I live in Utah where there is barely any humidity, so that might be a factor.

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