Healthy Egg Muffins – Paleo / Keto / Low Carb / Whole30

Healthy Egg Muffins with are so easy to make ahead and are packed with protein and tons of nutritious vegetables like tomato and spinach. They’re so simple to customize and the perfect healthy breakfast and snack for on the go. Gluten free, paleo, low carb, keto and Whole30 compliant.

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Looking for a quick and healthy breakfast? These Healthy Egg Muffins are super simple to make and come together in under 30 minutes. A few other healthy breakfasts that we love include this healthy breakfast egg casserole, breakfast egg muffins, healthy avocado egg cups and healthy keto granola bars.

During the busy school week, we are always on the look out for healthy breakfasts that don’t take a lot of time to make. This healthy egg muffin recipe takes hardly any time at all to prepare and works great for Sunday meal prep.

I love that you can customize these mini egg omelettes with whatever ingredients you like or have on hand.

INGREDIENTS YOU NEED TO MAKE HEALTHY BREAKFAST MUFFINS:

• eggs
• salt
• pepper
• tomatoes
• spinach
• Italian seasoning
• garlic powder
• salt & pepper

If you don’t need a paleo or Whole30 egg muffin recipe and are not dairy-free, feel free to add grated Parmesan cheese.

HOW TO MAKE HEALTHY EGG MUFFINS:

1. 1. PREHEAT THE OVEN: Start off by preheating the oven to 400 F. Line a 12 count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.
   2. MIX THE INGREDIENTS: In a large 4 cup measuring cup or mixing bowl, crack in eggs and whisk together with salt and black pepper. Whisk in garlic powder and Italian seasoning until combined. Stir in tomatoes and spinach. Feel free to add Parmesan cheese if not dairy free, paleo or Whole30.
   3. BAKE: Bake in preheated oven for 12-16 minutes, or until set.

WHY WE LOVE BREAKFAST MUFFINS:

Healthy muffins are not only delicious and easy to make, they are also:

• naturally gluten free
• low carb
• keto friendly
• paleo & Whole30 compliant

The best part is that you can make these egg omelettes ahead of time to have in the fridge for a quick breakfast or lunch!

So how many calories are in an egg muffin?

The macros for one breakfast egg muffin (base recipe): 57 calories , 1 g NET Carb, 5 g Protein, 4 g Fat

ARE HEALTHY EGG MUFFINS KETO?

Yes, absolutely! Egg cups are full of healthy protein and nutrients and very low in carbs. Plus, these paleo egg muffins fit perfectly if you are following a low carb, ketogenic or Whole30 diet.

With a batch of Whole30 egg muffin cups, now there’s no excuse to skip having a healthy breakfast when you’re on the run each morning. 

HELPFUL TIPS TO MAKE THE BEST EGG MUFFIN CUPS:

• Grease or line your muffin pan with silicone liners for easy removal
• Do not overfill – only fill each tin 1/2 – 2/3 full
• This recipe can be doubled for meal prep or to feed a crowd
• Use your favorite combo of vegetables or protein – be sure to chop them up into bite-sized pieces
• Since ham and sausage can tend to have a lot of fillers and extras, be sure to use a brand with less nitrates (Whole Foods or Trader Joe’s has a few great ones)
• Season with your favorite spices and herbs – not a fan of basil? Leave it out and use thyme or for an extra kick, cumin or Cayenne pepper instead.

EGG MUFFIN VARIATIONS:

The best part about making breakfast muffins is how easy they are to customize. I’m sharing 9 recipes here today but you can definitely make them all the same kind!

My kids love having different options for breakfast so I love switching up the add-ins and flavors. If you are dairy-free or want to make vegetarian egg muffins or paleo egg muffins, you can simply leave out the cheese or use a dairy-free cheese.

And then all you have to do is mix and match any protein, veggies and seasonings you like.

1. Broccoli and Cheese Egg Muffins
2. Buffalo Chicken Egg Muffins – Whole30 / Paleo
3. Ham and Cheese Egg Muffins
4. Jalapeno Popper Egg Muffins
5. Kimchi Egg Muffins
6. Bacon Egg Muffins
7. Spinach and Cheese Egg Muffins
8. Sun-Dried Tomato and Spinach – Whole30 / Paleo 

HOW TO STORE EGG MUFFINS:

For an easy breakfast meal prep recipe, make a batch of egg cups and store them fridge in a large zip-lock bag or an air-tight container for up to 4 days.

CAN YOU FREEZE EGG MUFFINS?

Yes! If you’re wondering how to freeze egg muffins, you would place them in a large zip-lock freezer bag or an air-tight container. You can store egg cups in the freezer for up to 3 months.

HOW TO REHEAT EGG MUFFINS:

To reheat egg muffins in the morning, simply take an egg muffin from the fridge or freezer. Place on a plate and reheat in the microwave on high for about 30 seconds.

You can also reheat the egg muffins in the air fryer or your oven at 375 F for about 5 minutes.

More easy breakfast recipes you might like:

• Healthy Overnight Oats – 8 Ways
• Easy Baked Egg Cups – 8 Ways
• Pressure Cooker / Instant Pot Steel Cut Oatmeal
• Best Baked Oatmeal Cups – 8 Ways
• No Bake Energy Bites
• Scrambled Eggs

Print

Healthy Egg Muffins

Prep Time

5 mins

Cook Time

15 mins

Total Time

20 mins

 

Healthy Egg Muffins with are so easy to make ahead and are packed with protein and tons of nutritious vegetables like tomato and spinach. They're so simple to customize and the perfect healthy breakfast and snack for on the go. Gluten free, paleo, low carb, keto and Whole30 compliant.

Course: Breakfast

Cuisine: American

Keyword: baked eggs, breakfast, breakfast egg cups, breakfast egg muffins, egg muffins, eggs, healthy breakfast, healthy egg muffins, keto, low carb, vegetarian

Servings: 12

Calories: 57 kcal

Author: Kelly

Ingredients

• 10 large eggs
• 1 - 1 1/2 teaspoons sea salt , or to taste
• 1/4 - 1/2 teaspoon black pepper , or to taste
• 1/2 teaspoon garlic powder
• 3/4 teaspoon Italian seaoning
• 1 cup diced tomatoes
• 1 cup chopped spinach

OPTIONAL IF NOT PALEO / WHOLE30 OR DAIRY FREE:

• 3/4 cup grated Parmesan cheese , plus more for topping

Instructions

1. Preheat oven to 400 F. Line a 12 count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.
2. In a large 4 cup measuring cup or mixing bowl, crack in eggs and whisk together with salt and black pepper.

3. Whisk in garlic powder and Italian seasonings until combined. Stir in
   tomatoes and spinach. (You can add cheese here if using).
   

4. Divide evenly into muffin cups filling
   each about 2/3 full.

   Bake in preheated oven for 12-16 minutes, or until set.

Nutrition Facts

Healthy Egg Muffins

Amount Per Serving (1 egg muffin)

Calories 57 Calories from Fat 36

% Daily Value*

Total Fat 4g 6%

Total Carbohydrates 1g 0%

Dietary Fiber 1g 4%

Sugars 1g

Protein 5g 10%

* Percent Daily Values are based on a 2000 calorie diet.