Egg muffins with vegetables are one of those rare breakfasts that actually checks every box: quick to make, easy to grab-and-go, packed with protein, and endlessly customizable.

They’re perfect for busy mornings when I don’t have time to cook but still want something warm and nourishing. I’ve been making them weekly for years — usually on Sunday night — and they stay delicious in the fridge all week. I like loading mine up with bell peppers, spinach, and a little bit of feta, but you can use whatever’s in your fridge.

If you’re looking for a high-protein breakfast recipe that’s actually enjoyable to eat and keeps you full, egg muffins with vegetables are the move.

How Egg Muffins With Vegetables Comes Together

Every time I make egg muffins with vegetables, it starts with me digging through the crisper drawer — usually finding half a bell pepper, some spinach that needs to be used, and maybe a red onion or two.

I crack the eggs into a big mixing bowl and whisk them with egg whites until smooth and airy. The egg whites keep the muffins light but still protein-packed. Then I toss in all the chopped veggies and crumble in a little feta — salty, tangy, and the perfect balance to the earthiness of the spinach.

I always spray or oil my muffin tin well (trust me, you don’t want to skip this). Then I spoon the egg mixture evenly into six wells. They puff up beautifully in the oven — golden, fragrant, and slightly crisp at the edges.

When they come out, I let them cool just enough so I can pop one in immediately. Soft inside, savory, and full of color — these egg muffins with vegetables are tiny breakfast miracles. I pack the rest for the week, and they reheat perfectly in the microwave in under 30 seconds.

How to Make Egg Muffins with Vegetables That Actually Keep You Full

Course: BreakfastDifficulty: Easy

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

220

kcal

Protein

grams

Ingredients

3 large whole eggs – 210 calories and 18g of protein
150g of egg whites (about 5 egg whites) – 77 calories and 16g of protein
½ cup (75g) diced bell pepper – 19 calories and 1g of protein
½ cup (15g) chopped baby spinach – 4 calories and 0.5g of protein
¼ cup (40g) diced red onion – 16 calories and 0g of protein
30g (about ¼ cup) crumbled feta cheese – 80 calories and 4g of protein
1 teaspoon of olive oil for greasing the muffin tin – 40 calories and 0g of protein
Salt, pepper, and garlic powder to taste – 0 calories and 0g of protein

Directions

Preheat oven to 375°F (190°C) and lightly grease 6 muffin tin cups.
Whisk together the eggs and egg whites in a bowl.
Chop and add bell pepper, onion, spinach, and feta to the egg mixture. Season with salt, pepper, and garlic powder.
Pour mixture evenly into 6 muffin wells, filling about ¾ full.
Bake for 20–22 minutes, or until the tops are firm and golden.
Let cool for 5 minutes, then remove and store or serve warm.

Notes

1 serving = 2 muffins

💡 Tips & Flavor Variations for the Best Egg Muffins with Vegetables

One of the best things about egg muffins with vegetables is how flexible the recipe is. You can customize them to suit your taste, your diet, or just whatever’s in your fridge.

Here are a few of my favorite tips and variations to keep your muffins exciting and never boring:

🧀 Want Them Creamier or Cheesier?

Feta adds a nice salty kick, but if you want more creaminess, try swapping in shredded cheddar, mozzarella, or even a small scoop of cottage cheese. For a dairy-free option, use your favorite plant-based cheese — they melt beautifully into these egg muffins with vegetables.

🌶 Like a Little Heat?

Add chopped jalapeño, red pepper flakes, or a dash of hot sauce right into the egg mixture. Spicy egg muffins with vegetables are a total game changer if you love a bit of a kick in the morning.

🍄 Extra Veggies?

Don’t stop at peppers and spinach. Mushrooms, zucchini, tomatoes, or even shredded carrots work really well in these. Just be sure to sauté any water-heavy veggies first to avoid excess moisture in the muffins.

🍗 Want More Protein?

The current recipe is already high in protein, but if you want to go even further, you can mix in some diced lean turkey, vegan sausage crumbles, or even tofu bits. It bulks them up and makes them feel more like a full meal.

🧊 Meal Prep & Storage Tips

I always double the batch when I make these egg muffins with vegetables because they’re perfect for the fridge or freezer. Store them in an airtight container in the fridge for up to 5 days, or freeze individually and reheat as needed.

When you’re rushing out the door, it’s such a win to grab two muffins, pop them in the microwave, and have a hot, balanced breakfast in under a minute.