Rating: 4.5 stars
14 Ratings
  • 5 star values: 11
  • 4 star values: 2
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0

This is a quick and healthy breakfast option that you can make in advance and freeze. Simply reheat on your way out the door in the morning. These freeze well and can be reheated at anytime.

Recipe Summary

20 mins
35 mins
15 mins
12 muffins


Original recipe yields 12 servings
The ingredient list now reflects the servings specified
Ingredient Checklist


Instructions Checklist
  • Preheat oven to 400 degrees F (200 degrees C). Spray 12 muffin cups with cooking spray or line with paper liners.

  • Combine eggs, spinach, red bell pepper, ham, egg whites, feta cheese, water, salt, and pepper in a large bowl. Ladle egg mixture into the prepared muffin cups.

  • Bake in the preheated oven until set in the middle, 20 to 25 minutes.

Editor's Note:

Our magazine version of this recipe (called Healthy Egg Muffin Formula) uses the formula below:

Formula: 1 1/4 cups diced or crumbled cooked meat + 1 cup stemmed, chopped, steamed greens (squeezed dry) + 1 cup chopped vegetables + 1/4 cup shredded cheese

To Make: Preheat oven to 400 degrees F (200 degrees C). Mix meat, greens, vegetables, and cheese together and divide among 12 prepared muffin cups. Whisk together 6 large eggs, 3/4 cup egg whites, 2 tablespoons water, and 1/4 teaspoon each salt and ground black pepper in a bowl. Pour egg mixture into the muffin cups. Bake in the preheated oven until puffed and set in the middle, 18 to 20 minutes. Let stand 3 to 5 minutes before serving.

Formula Variations: For Spinach & Turkey Sausage Muffins, use ground turkey breakfast sausage, spinach, broccoli, and shredded aged Cheddar. For Kale & Chicken Sausage Muffins, use low-sodium Italian chicken sausage, kale, red bell pepper, and crumbled feta. And for Swiss Chard & Ham Muffins, use low-sodium ham, Swiss chard, leeks, and shredded Gruyère.

Nutrition Facts

101 calories; protein 9.1g; carbohydrates 2g; fat 6.3g; cholesterol 104.9mg; sodium 332.7mg. Full Nutrition