Make a batch of these healthy egg breakfast muffins on Sunday and enjoy a delicious, healthy, filling, stress-free breakfast every morning of the week!

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Healthy Meal Prep Breakfast Egg Muffins

Anyone else struggle with eating a healthy breakfast between getting yourself ready, trying to squeeze in an early workout or getting the kids dressed and fed, and then getting out the door on time? During the week, I leave for work before the kids wake up, but I still struggle! 

I love having omelets for breakfast. For one, they’re a good source of protein and I can sneak in a ton of veggies first thing in the morning, but it takes way too long to cook with everything else I have to do. Then the worse part… cleaning the pan with eggs stuck to it!

Silicone Muffin Pan

I tried making egg muffins in an aluminum muffin pan in the past, but scrubbing the pan was a dealbreaker. Then I finally discovered silicone muffin pans. Once I bought this awesome, nothing-sticks-to-it silicone muffin pan, I knew it was destined for these easy morning healthy breakfast egg muffins.

Meal Prep Breakfast

Now, this is my go-to breakfast (or morning snack) during the week and on weekends.  A little time on Sunday to prep makes mornings faster and easier all week long. I pop them in the microwave and in less than a minute I have a healthy and delicious, high-protein breakfast ready to go.

Fast, Easy AND Healthy

It’s just as quick as grabbing a bagel but a whole lot healthier. High-protein, low-carb, and a dose of veggies for fiber to fight off hunger for a few hours. The Denver omelet flavor is delicious alone, or add a side of salsa or avocado.

If you make it, please let me know what you think! Or if you try any variations you love, please let me know so I can try it next time. Snap a pic and tag me over on Instagram!

Healthy Breakfast Egg Muffins

Category: Breakfast Recipes, Food

Servings: 4

stack of healthy meal prep breakfast egg muffins

High-protetin and low-carb! Make a batch of these healthy egg muffins on Sunday and enjoy a delicious, filling, stress-free breakfast every morning of the week!


  • 4 whole eggs
  • 10 egg whites (or 1 small carton egg whites)
  • 2 cups spinach, chopped
  • 6 green onions (or ½ cup any type of onion), chopped
  • 4 thin slices ham, chopped
  • 2 Tbs shredded cheddar cheese
  • Salt and pepper to taste


  1. Prepare the silicone pan by spraying with coconut oil or another non-stick cooking spray.
  2. Evenly distribute the chopped spinach, green onions, and ham among all 12 muffin cups. Beat eggs, egg whites, salt, and pepper with a hand mixer or stand mixer until well combined.
  3. Pour into each muffin cup until ¾ full.
  4. Sprinkle the shredded cheese evenly over all 12 muffin cups.
  5. Bake for 20 minutes at 400 degrees F.


This recipe can easily be customized to your own tastes. Switch up the seasonings, meat, or vegetables for a different flavor every week! Use a silicone pan for easy clean up.

Nutrition facts (calculated from MyFitness Pal) per serving (3 muffins): 157 calories, 7.8g fat, 4.2g carbs, 19.5g protein, 2.1g sugar, 363.5g sodium.