Combine those high-protein, low-carb properties with awesome taste and the fact you can make savoury muffins from them, and you’ve got a winner. Enter your email & we’ll send it to your inbox. Plus, get great new recipes from us every week! By submitting this form, you consent to receive emails from Hurry the Food Up. They’re vegetarian too, of course. We’ve recently changed our much-loved Breakfast Egg Muffins (sometimes called egg cups) page – and we now have three brand new versions – as well as the original! All four can be found further down this very page. And if you’d like hear something weird, check out this podcast on why our protein needs change as we age.
Why this Sports Nutritionist thinks eggs are fantastic
The health benefits of eggs alone are more than enough reason to try these delicious breakfast egg muffins! Eggs are a total nutrient bomb. Look at the nutritional profile of just 1 large egg: You’ve got a fat wodge of protein in there and some super healthy fats like omega 3. What’s more, that’s next to no carbs, so if you’re trying to cut down on carbohydrates for whatever reason, then our egg muffins are the food for you (they’re actually one of our favorite vegetarian low-carb breakfast ideas and by far our fave egg-based snack recipe)! What you don’t see on that table are the plethora of other nutrients that are tucked away in every egg. We’re talking vitamins on vitamins on vitamins:
Vitamin A Vitamin B Vitamin B12 Vitamin D Folate Selenium Calcium Phosphorus Zinc
Are eggs a good food for weight loss?
We would also recommend eggs for weight loss. Partly because they are just really super healthy, as you can see above, but also because they are really super filling! That is thanks to all the protein they contain, which, as studies show, helps you to feel full and can encourage weight loss. Consuming protein literally increases production of peptide YY, a hormone which makes you feel full. You can also listen to our podcast episode about fad diets here, it’s full of helpful weight loss things you should know! Furthermore, your belly takes longer to digest protein, meaning that foods high in protein keep you full for longer. If you feel full for longer, you are less likely to snack, reducing your overall energy consumption. Check out these super high protein egg recipes for more protein-packed egg-based treats! In this breakfast egg muffin, the added vegetables up the fibre levels and the cheese adds even more protein! And if you’re following a keto diet, then you’re also in luck! These are keto egg muffins, low in carbs and high in good fats. If you want to learn more helpful info like this about weight loss and vegetarian foods, why not join The Vegetarian Protein Fix? It’s full of incredible meal plans, professional help and Nutritionist support.
Tips for how to make perfect healthy egg muffins every time
These eggs muffins are really easy to make. Do these tips as well and you’ll have the best muffins every single. Promise!
Chop your veggies and other ingredients well to avoid uneven cooking and distribution. Make sure to wipe off any spilled mixture from between slots in your muffin tin to avoid any burning (and make the cleanup easier). Try not to overfill the slots in the pan as the eggs will rise slightly during cooking and can spill over. If your muffin pan is smaller you can always make more muffins and adjust cooking time accordingly. Using silicon muffin cups is the best way to make these, I’ve found through extensive testing. Paper muffin cups also work ok, but need a spoon get the stickiest bits of mixture out properly. You can also skip muffins cups completely if you don’t have them. To stop your egg muffins from sticking to the pan, we recommend using a non-stick muffin tin greased with a little oil. If they still refuse to budge, wait for a few minutes to let them cool and firm up a little before using a fork to gently loosen them out.
Breakfast muffins 4 ways!
This original breakfast egg muffin recipe calls for chopped peppers, spring onions and cherry tomatoes. You can add extras like spinach and cheese, or even a dash of hot sauce to spice it up a bit! Due to popular demand, we developed three more flavours as well! Italian style, Asian style, and Smokey-Dokey style. Something for everyone! There’s also 36 egg recipes for breakfast here if you need more inspiration.
1. Italian style
Sundried tomato, fresh cherry tomatoes, basil and creamy crumbly feta give a Mediterranean vibe to these savoury breakfast muffins!
2. Asian style
Shake things up a bit with this egg muffin recipe using soy sauce, spring onions and sesame oil. Serve with sweet chilli sauce, for a delicious Asian inspired snack!
3. Smokey-dokey style
Enjoy our extra high protein egg muffin, jacked up with smoked tofu and flavoured with delicious leek and cheese. Which one appeals most to you?
What our readers are saying
We’ve added some frequently asked questions, but if you don’t find the answer you’re looking for here pop your question in the comments section and we’ll be happy to help!
Can you freeze egg muffins?
Yes! These muffins can be frozen and enjoyed later – making them perfect for meal prep. To thaw we recommend taking them out of the freezer and putting them in the fridge the night before to defrost. Then, you can reheat them in the oven at 350°F (150°C) or pop them in the microwave.
How long do egg muffins last in the freezer?
Up to 3 months as long as they are wrapped well and allowed to cool before putting them in the freezer.
How long do egg muffins last in the fridge?
These tasty veggie egg muffins should last for at least 2 days in the fridge… if you can hold off from eating them for that long 😉
Can I use cupcake liners for egg muffins?
You sure can. We opted to oil our tray to stop the egg muffins from sticking, but you can also use cupcake liners or DIY baking parchment liners to stop them sticking to your pan – it also saves on the washing up too! I’ve found silicon work the best.
How long to bake eggs in a muffin pan?
We suggest baking your breakfast muffins for 20 to 25 minutes (until the tops are firm to the touch.)
Studies used in this article
Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight LossEvenness of Dietary ProteinAssociation of a Mediterranean Lifestyle With All-Cause and Cause-Specific Mortality
title: “High Protein Egg Muffins In 4 Amazing Ways” ShowToc: true date: “2024-10-22” author: “William Knight”
Combine those high-protein, low-carb properties with awesome taste and the fact you can make savoury muffins from them, and you’ve got a winner. Enter your email & we’ll send it to your inbox. Plus, get great new recipes from us every week! By submitting this form, you consent to receive emails from Hurry the Food Up. They’re vegetarian too, of course. We’ve recently changed our much-loved Breakfast Egg Muffins (sometimes called egg cups) page – and we now have three brand new versions – as well as the original! All four can be found further down this very page. And if you’d like hear something weird, check out this podcast on why our protein needs change as we age.
Why this Sports Nutritionist thinks eggs are fantastic
The health benefits of eggs alone are more than enough reason to try these delicious breakfast egg muffins! Eggs are a total nutrient bomb. Look at the nutritional profile of just 1 large egg: You’ve got a fat wodge of protein in there and some super healthy fats like omega 3. What’s more, that’s next to no carbs, so if you’re trying to cut down on carbohydrates for whatever reason, then our egg muffins are the food for you (they’re actually one of our favorite vegetarian low-carb breakfast ideas and by far our fave egg-based snack recipe)! What you don’t see on that table are the plethora of other nutrients that are tucked away in every egg. We’re talking vitamins on vitamins on vitamins:
Vitamin A Vitamin B Vitamin B12 Vitamin D Folate Selenium Calcium Phosphorus Zinc
Are eggs a good food for weight loss?
We would also recommend eggs for weight loss. Partly because they are just really super healthy, as you can see above, but also because they are really super filling! That is thanks to all the protein they contain, which, as studies show, helps you to feel full and can encourage weight loss. Consuming protein literally increases production of peptide YY, a hormone which makes you feel full. You can also listen to our podcast episode about fad diets here, it’s full of helpful weight loss things you should know! Furthermore, your belly takes longer to digest protein, meaning that foods high in protein keep you full for longer. If you feel full for longer, you are less likely to snack, reducing your overall energy consumption. Check out these super high protein egg recipes for more protein-packed egg-based treats! In this breakfast egg muffin, the added vegetables up the fibre levels and the cheese adds even more protein! And if you’re following a keto diet, then you’re also in luck! These are keto egg muffins, low in carbs and high in good fats. If you want to learn more helpful info like this about weight loss and vegetarian foods, why not join The Vegetarian Protein Fix? It’s full of incredible meal plans, professional help and Nutritionist support.
Tips for how to make perfect healthy egg muffins every time
These eggs muffins are really easy to make. Do these tips as well and you’ll have the best muffins every single. Promise!
Chop your veggies and other ingredients well to avoid uneven cooking and distribution. Make sure to wipe off any spilled mixture from between slots in your muffin tin to avoid any burning (and make the cleanup easier). Try not to overfill the slots in the pan as the eggs will rise slightly during cooking and can spill over. If your muffin pan is smaller you can always make more muffins and adjust cooking time accordingly. Using silicon muffin cups is the best way to make these, I’ve found through extensive testing. Paper muffin cups also work ok, but need a spoon get the stickiest bits of mixture out properly. You can also skip muffins cups completely if you don’t have them. To stop your egg muffins from sticking to the pan, we recommend using a non-stick muffin tin greased with a little oil. If they still refuse to budge, wait for a few minutes to let them cool and firm up a little before using a fork to gently loosen them out.
Breakfast muffins 4 ways!
This original breakfast egg muffin recipe calls for chopped peppers, spring onions and cherry tomatoes. You can add extras like spinach and cheese, or even a dash of hot sauce to spice it up a bit! Due to popular demand, we developed three more flavours as well! Italian style, Asian style, and Smokey-Dokey style. Something for everyone! There’s also 36 egg recipes for breakfast here if you need more inspiration.
1. Italian style
Sundried tomato, fresh cherry tomatoes, basil and creamy crumbly feta give a Mediterranean vibe to these savoury breakfast muffins!
2. Asian style
Shake things up a bit with this egg muffin recipe using soy sauce, spring onions and sesame oil. Serve with sweet chilli sauce, for a delicious Asian inspired snack!
3. Smokey-dokey style
Enjoy our extra high protein egg muffin, jacked up with smoked tofu and flavoured with delicious leek and cheese. Which one appeals most to you?
What our readers are saying
We’ve added some frequently asked questions, but if you don’t find the answer you’re looking for here pop your question in the comments section and we’ll be happy to help!
Can you freeze egg muffins?
Yes! These muffins can be frozen and enjoyed later – making them perfect for meal prep. To thaw we recommend taking them out of the freezer and putting them in the fridge the night before to defrost. Then, you can reheat them in the oven at 350°F (150°C) or pop them in the microwave.
How long do egg muffins last in the freezer?
Up to 3 months as long as they are wrapped well and allowed to cool before putting them in the freezer.
How long do egg muffins last in the fridge?
These tasty veggie egg muffins should last for at least 2 days in the fridge… if you can hold off from eating them for that long 😉
Can I use cupcake liners for egg muffins?
You sure can. We opted to oil our tray to stop the egg muffins from sticking, but you can also use cupcake liners or DIY baking parchment liners to stop them sticking to your pan – it also saves on the washing up too! I’ve found silicon work the best.
How long to bake eggs in a muffin pan?
We suggest baking your breakfast muffins for 20 to 25 minutes (until the tops are firm to the touch.)
Studies used in this article
Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight LossEvenness of Dietary ProteinAssociation of a Mediterranean Lifestyle With All-Cause and Cause-Specific Mortality
