Healthy Scrambled Egg Muffin Recipe
Inside: An easy breakfast recipe for healthy scrambled egg muffins. They’re perfect for meal prep and a great way to get protein in the morning.
Featured Review
These are so much more flavorful than other egg muffin recipes I’ve tried. Delicious. And easy to make. My 13 year old meal preps them weekly for her breakfast.
I can finally confirm: The fabled Starbucks Sous Vide Egg Bites are as good as everyone says they are.
But if, like me, you’re not not made of money–and you don’t own a sous vide cooker–there’s a way to make a homemade version in a regular muffin tin.
The trick is whipping up a blend of eggs and cottage cheese and baking them in a steamy oven.
These little egg muffins are kind of like mini frittatas, filled with what you like best. Make a batch of these on Sunday to reheat on busy mornings
Ingredients for Scrambled Egg Muffins
- Eggs: Use the whole eggs, white plus yolk.
- Cottage Cheese: Choose regular or low-fat.
- Shredded Cheddar Cheese: If you prefer another kind of cheese (such as colby or pepper jack), feel free to use that.
- Green Onions: This is optional. They’ll give good flavor but if your kids don’t like little green specks, you can omit them.
- Salt & Black Pepper: Feel free to use other favorite spices, such as a half-teaspoon of garlic powder.
- Favorite Mix-Ins: This is totally up to your personal preference. Some ideas include red bell pepper, green pepper, frozen or fresh spinach, cooked and crumbled bacon.
How to Make Scrambled Egg Muffins
Place a rimmed baking sheet on the bottom rack of the oven. Pour in 2-3 cups of water (about 1 inch high) and preheat to 350 degrees F. The water will help steam the egg muffins.
Butter a 12-cup muffin tin on all sides, then spray with nonstick spray for good measure. You don’t want them to stick!
Crack eggs into blender and add cottage cheese, salt, and pepper. Blend until smooth (about 20 seconds). Add the green onions (if using) and cheese and pulse just to combine (about 2 seconds).
Pour a little less than 1/3 cup of the egg mixture into each opening of the greased muffin pan. Add any mix-ins you like–such as red peppers, frozen spinach, or chopped ham–about 1 tablespoon of each. Add a small sprinkle of cheese on top.
Place on the top rack of the preheated oven and bake until totally set, puffy, and lightly brown around the edges, about 20-25 minutes.
Remove from the oven and let them cool for about 5 minutes (they will deflate slightly). Carefully remove–you may need to run a knife around the edges. If they stick at all, be sure to butter and spray more thoroughly next time.
Eat right away and store leftovers in an airtight container in the refrigerator. Eat within 4 days. To reheat, heat in the microwave on high 30-60 seconds or until steaming hot.
Once the oven is cooled, don’t forget to remove the pan of water. Much of the water will have turned into steam, but there will still be water left in the pan.
Questions About Scrambled Egg Muffins
What’s the nutritional information for these muffins?
Each egg muffin contains 85 calories, 6 grams of fat, 1 gram of carbohydrate, and 7 grams of protein, making them a great, healthy breakfast option.
Can I just use egg whites?
I did not test them with only egg whites and prefer using whole eggs. Egg whites are full of protein, but most of the egg’s nutrients (and almost half the protein) is actually found in the yolk. The yolk contains vitamin D (eggs are one of the only foods that naturally contains vitamin D), choline (a nutrient that’s especially important during pregnancy but that most people don’t get enough of), and antioxidants like lutein (which is good for eye health).
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Is this a low carb breakfast?
Yes. Each egg muffin contains 1 gram of carbohydrates.
Can these be made ahead of time?
Yes, and that’s a great idea. These egg cups are an easy make-ahead breakfast because you can keep them in the refrigerator and reheat them as needed. Just use them up within about 4 days.
What are dairy-free options?
To make these dairy-free, omit the cottage cheese in the egg mixture. Use coconut oil or olive oil to grease the muffin pan instead of butter.
More Ideas For Meal Prep Breakfasts
Protein Pancakes
Pumpkin Protein Waffles
Chocolate Peanut Butter Oatmeal Cups
Recipe Card for Scrambled Egg Muffins
Healthy Scrambled Egg Muffins
These Healthy Scrambled Egg Muffins are a protein-rich breakfast you can customize with what you like best.
Ingredients
- 8 large eggs
- 1 cup cottage cheese
- ½ teaspoon salt
- ¼ teaspoon pepper
- ½ cup shredded cheddar cheese (or cheese of choice)
- 2 tablespoons finely chopped green onion
- Mix-ins of your choice such as diced peppers, frozen spinach, chopped ham, crumbled bacon, chopped mushrooms, etc.
Instructions
- Place one oven rack in the middle of the oven and one below that rack. Fill a rimmed baking sheet with 1 inch of water and place on the bottom rack. Preheat oven to 350 degrees F.
- Generously butter a muffin tin on all sides, then spray with cooking spray, set aside.
- Crack eggs into a blender. Add cottage cheese, salt, and pepper. Pulse until smooth, about 20 seconds. Add green onions and cheese, pulse until just combined, about 2 seconds.
- Pour slightly less than ⅓ cup portions into greased muffin tins.
- Add any mix-ins desired to the muffins (1 tablespoon per muffin).
- Bake on the upper rack until completely set, puffy, and light brown around the edges, or about 20-25 minutes.
- Let cool for 5 minutes and carefully remove with a knife. Enjoy immediately or store in an airtight container in the refrigerator for up to 4 days, reheating in the microwave or oven for 30-60 seconds or until hot and steaming.
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Nutrition Information:
Yield: 12 Serving Size: 1 muffinAmount Per Serving: Calories: 85Total Fat: 6gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 132mgSodium: 232mgCarbohydrates: 1gFiber: 0gSugar: 1gProtein: 7g
