Breakfast Egg Muffins

I find that higher protein breakfasts keep me full for longer than something like a bowl of cereal. Unfortunately, I tend to eat breakfast at work, so whipping up a pan of scrambled eggs isn’t really an option and hard boiled eggs get really boring really fast. That’s why this recipe works for me. These egg muffins are basically mini frittatas.

I’ve found that these are difficult to remove from a standard metal muffin pan, plus the result is a bit small for just one to be a full meal. Instead, I use a jumbo silicone muffin pan; the size is better and the muffins come out smoothly. Alternately, if you don’t want to use silicone or want smaller muffins, you can use a regular pan with metal liners.

Breakfast egg muffins

Breakfast Egg Muffins

  • 8 large eggs
  • 1/4 c. sour cream
  • 3 c. spinach, washed and chopped
  • 1 medium onion, chopped
  • 1 Tbsp. oil (*see notes)
  • 1 c. feta cheese
  • 1 tsp. salt

Preheat oven to 350° F. If using a silicone muffin pan, place it on top of a metal cookie tray to prevent the silicon from distorting and spilling when moved.

In a frying pan, sauté onions until translucent. Wash and chop spinach, then add to pan until just wilted. Remove from heat and set aside.

In a medium bowl, beat the eggs and sour cream until completely blended. This might take a bit of muscle. Add salt and stir to mix.

Divide onions and spinach evenly between muffin cups. Do the same for the feta cheese, then pour approximately 1/3 to 1/2 cup (for large size muffins) of the egg and sour cream mixture into each cup, continuing to fill each cup until there is no egg mixture left.

Bake for 45 minutes (less if making smaller) or until muffins are firm in the center. Store in the fridge for up to 5 days.


1. Olive oil is often recommended for sautéing, but I typically don’t use it if I’m cooking anything at high heat. Olive oil has an excellent ratio of fats, but it unfortunately has a low smoke point, which means that it oxidizes and releases potentially dangerous compounds at a relatively low temperature. Refined avocado or safflower oils are a much better option.

2. Sour cream helps make the eggs fluffier and richer tasting. I’m not usually a fan of the taste of sour cream, but it really works for me in this context. If you really don’t want to use it, it can be replaced with milk or omitted entirely.

3. This recipe is pretty flexible. Other add-ins that work well are bell pepper, mushrooms, or crumbled sausage.


2 thoughts on “Breakfast Egg Muffins

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