Nutritious Egg Frittata Muffins (Vegetarian)

All you need is 10 min to prepare and 20 min in the oven, and you’ve got 8 healthy egg frittata muffins ready to grab-and-go for the week! Made with spinach, bell peppers, mushrooms, gruyere cheese, and thyme and baked in a muffin tin, this recipe is simple to cook. Make ahead of time, store them in the fridge or freezer, and reheat in the microwave. Breakfast is ready in minutes!

Looking for an easy breakfast meal prep idea? These healthy veggie egg muffins are super simple to cook and are perfect to make in advance. They’re one of my favourite grab-and-go savoury breakfast options as a dietitian!

All you need is 10 minutes to prepare and 20 minutes in the oven, and you’ve got 8 breakfast egg muffins ready for the week.

Having breakfast ready to go on busy mornings is one of the best ways to have an energizing start to your day. It’ll prevent you from feeling ravenous all morning at work (allowing you to focus), and from spending all your $$$ at that coffee shop on something not-so-nutritious.

The ingredients in these egg frittata muffins are simple, inexpensive, but packed with essential nutrients. You’ll get a dose of quality protein from the eggs (which keeps you full) and even get some veggies in before noon!

I share a bunch of egg nutrition facts and highlight some key nutrients in these egg frittata muffins below – in case you’re interested in learning more.

Want more egg recipe inspiration? Check out my roundup of easy, healthy egg recipe ideas!

Recipe Nutrition Notes

Egg Nutrition Facts:

• an excellent source of high-quality protein, which is essential for building and repairing our muscles, organs, skin, hair, nails, and other body tissues
• packed with a ton of important nutrients, like vitamins A, D, E, B12, iron, selenium, and choline
• the fat content in eggs can even help our bodies better absorb any fat-soluble nutrients found in the vegetables in this recipe!

Bell Pepper Nutrition Facts:

• one of the best sources of vitamin C out there, with one bell pepper providing 180% of your daily vitamin C needs!
• a source of other micronutrients like vitamins A, E, B6, K, folate, and potassium

Mushroom Nutrition Facts:

• an excellent source of various B-vitamins, like niacin, riboflavin, and pantothenic acid
• a good source of minerals, like selenium, copper, potassium, and phosphorus
• one of the few non-fortified food sources of vitamin D!

Spinach Nutrition Facts:

• an awesome source of micronutrients, like vitamins A, C, K, folate, and calcium
• packed with plant compounds called phytonutrients, which act as antioxidants to help fight cellular damage

Ingredients Needed For This Recipe

• large eggs
• cremini mushrooms
• red bell pepper
• baby spinach
• gruyere cheese
• dried thyme
• salt
• pepper
• cooking spray (I use avocado oil spray)

How To Make Breakfast Egg Muffins

Making these healthy breakfast egg muffins is super simple! Start by preheating your oven and whisking the eggs in a large bowl.

Chop up the bell peppers and mushrooms into small pieces, and grate the gruyere cheese.

Then, add the baby spinach, chopped veggies, grated gruyere, dried thyme, salt and pepper to the whisked eggs. Stir everything together gently.

Spray a muffin pan with some cooking spray (I like using avocado oil spray), and spoon the egg mixture into the muffin tins.

TIP: Leave about a 1/4 of an inch at the top of each tin, to allow the egg muffins to puff up.

Pop them in the oven for 15-20 minutes, keeping an eye on them to prevent any burning.

It’s normal for the egg muffins to look super puffy at this point, but don’t worry – they will deflate once you let them cool!

After 15-20 minutes, remove the egg muffins from the oven and allow to cool. Cooling them will make it much easier to remove from the muffin tins!

With a large spoon, scoop out the individual muffins. Enjoy immediately, or transfer to an airtight container for storage. So easy, right?!

How To Store & Reheat Breakfast Egg Muffins

These healthy breakfast egg muffins are great for meal prep – they’ll keep for 3-4 days in an airtight container in the fridge.

To keep them for longer, you can store them in the freezer for about 4 months.

To reheat, simply pop them in the microwave for a couple minutes!

What To Serve Frittata Muffins With

If you need to add a little more to these veggie egg muffins, they taste great paired with:

• whole wheat toast or crackers
• sliced avocado
• fresh fruit, like berries or oranges
• raw veggies + hummus

Aside from breakfast, they also make a great snack idea. Of course, they can also be enjoyed on their own!

Dairy-Free Option

While I love using gruyere cheese to add an extra punch of flavour to this recipe, you may choose to leave it out for a dairy-free option.

Try swapping the gruyere with nutritional yeast for a similar (albeit slightly different) cheesy flavour.

Other Recipe Variations

While I love the flavour combination of this recipe, feel free to experiment with other variations of ingredients!

For instance:

• try different leafy greens instead of spinach, like chopped kale or chard
• use other chopped veggies, like carrots or zucchini or broccoli
• try a different cheese, like cheddar or goat cheese
• play around with other spices, like dried oregano or basil

More Healthy Egg Breakfast Ideas

• Brussels Sprouts & Sweet Potato Sheet Pan Hash
• Avocado Egg Salad Sandwich
• Pesto Potato Hash Skillet
• Oven-Baked Root Vegetable Frittata
• Easy Coconut Curry Shakshuka
• One-Pan Taco Breakfast Skillet
• Spanakopita Frittata With Spinach & Feta
• Sweet Potato & Kale Skillet Hash

Did you give this Healthy Breakfast Egg Muffins Recipe a try? Let me know by leaving a comment and recipe rating below!

If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!

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