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Meal Prep Egg Muffins 3 Ways | Get Inspired Everyday!

Meal Prep Egg Muffins 3 Ways

  • Author: Kari
  • Prep Time: 20
  • Cook Time: 20
  • Total Time: 40 minutes
  • Yield: 12 egg muffins 1x
  • Diet: Gluten Free


An easy make-ahead protein packed breakfast option, these Meal Prep Egg Muffins 3 Ways provide lots of flavor variety. They’re all gluten free and can be made dairy free as well. They’re kid friendly and the perfect snack to have ready in the refrigerator.



Sun-dried Tomato – Spinach – Feta:

1 cup baby spinach, 1 ounce, chopped

2 Tablespoons oil packed sun-dried tomatoes, drained and chopped

2 Tablespoons crumbled feta cheese

1 Tablespoon chopped fresh basil, see notes about herbs

Mixed Veggies:

1 Tablespoon olive oil

4 crimini mushrooms, cleaned and thinly sliced,

23 leaves of kale, stems removes and thinly slivered

1/4 cup diced red bell pepper

2 Tablespoons thinly sliced green onions, white or light green part

1/4 Teaspoon chopped fresh thyme, or rosemary, see notes about herbs

Ham and Cheese:

1/4 cup finely diced ham

1/4 cup grated cheese, cheddar and parmesan are our favorites

2 Tablespoons thinly sliced green onions, dark green part

Egg Mixture:

8 eggs

1 Teaspoon sea salt

1/2 Teaspoon black pepper


Preheat the oven to 350ºF and lightly grease or butter a muffin tin.

Sauté the baby spinach in a touch of olive oil or some of the oil from the sun-dried tomatoes just until barely wilted, but still bright green. Remove it from the pan and set it aside.

For the mixed veggies filling, sauté the veggies, green onion, and thyme in the olive oil in the same pan you used for the spinach until just tender.

Then portion out each of the fillings into 4 muffins cups.

Crack the eggs into a bowl and thoroughly whisk them together with the sea salt and pepper.

Pour the egg mixture evenly over the 3 different fillings.

Bake until the egg muffins are puffed in the middle, 20-25 minutes.

Let them cool on a cooling rack until they start to pull away from the sides.

Then remove them and either enjoy right away, or store in an airtight container in the refrigerator for 4-5 days.


In the winter months, I’ll pick just one fresh herb for all the egg muffins. Or if I don’t have anything fresh, I omit it and add 1/2 teaspoon of Italian seasoning to the egg mixture instead.

  • Category: Breakfast
  • Method: Meal Prepping
  • Cuisine: American

Keywords: Egg Muffins, Egg Muffins Recipe, Egg Muffins Cups, Recipe for Egg Muffins, Meal Prep Egg Muffins