Easy Egg Muffins

Easy Egg Muffins
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: Diabetic Cooking Made Easy. Recipe Credit: . Photo Credit: Adobe Stock.
These low-carb egg "muffins" are a simple breakfast, great for meal prepping. They store well in the in the fridge for up to a week, or you can freeze them and store for up to three months. This version call for frozen spinach, but you could use 1 cup of any fresh or frozen vegetables that you have on hand. You can eat these muffins as is, or get creative: make a sandwich with toast or a whole-wheat english muffin; cut in half and make a breakfast burrito with some other favorite fillings; or serve on top of a bed of lettuce for a low-carb, veggie-packed breakfast or lunch.
  • Prep time
    10 min
  • Cook time
    25 min
  • Servings
    12 Servings
  • Serving size
    1 muffin
Nutrition Facts

Nutrition Facts

12 Servings

  • Serving Size
    1 muffin
  • Amount per serving Calories 50

  • Total Fat 3g
    • Saturated Fat 1g
    • Trans Fat 0g
  • Cholesterol 95mg
  • Sodium 135mg
  • Total Carbohydrate 1g
    • Dietary Fiber 1g
    • Total Sugars 0g
    • Added Sugars 0g
  • Protein 6g
  • Potassium 105mg
  • Phosphorus 75mg

Choices/Exchanges: 1 Lean protein



  • nonstick cooking spray
  • thawed and squeezed frozen chopped spinach
    1 cup
  • eggs
  • egg whites
  • Plain Nonfat Greek yogurt
    1/4 cup
  • salt
    1/4 tsp
  • black pepper
    1/4 tsp
  • grated Parmesan cheese
    1/4 cup


  1. Preheat the oven to 350 degrees F. Spray each cup of a muffin pan with one spray of non-stick cooking spray.

  2. Add 1 heaping tablespoon of the thawed spinach to the bottom of each muffin cup in the muffin tin.

  3. In a medium bowl, whisk together the eggs, egg whites, yogurt, salt and pepper. Evenly divide the egg mixture among the 12 muffin cups. Top each egg muffin with 1 teaspoon of parmesan cheese.

  4. Place in the oven and bake for 20-25 minutes or until the eggs are slightly firm to touch. Remove from the oven and set aside to cool for 5 minutes.

  5. Remove from the muffins from the pan and serve or store in an airtight container in the refrigerator for up to one week, or freeze and store in a freezer bag for up to 3 months.

  6. To reheat from the refrigerator, place the muffin uncovered on a plate in the microwave for 30 seconds. To reheat from frozen, place the muffin uncovered on a plate in the microwave for 1 minute.

  • Not recommended

    Tasteless, texture is like a sponge, can't taste the spinach and definitely needs a kicker to boost flavor.

  • Recommended

    Easy to prepare. Holds together nicely. I would make this again.