Veggie-Filled Egg Muffins

Looking for an easy grab and go breakfast? These mini frittatas can be made ahead and frozen.

Photo: Kris Osborne

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Nearly one-quarter of Americans skip breakfast, which makes up about 16 percent of total caloric intake on the average day. Those who skip breakfast often experience headaches, blood sugar dips, faintness and difficulty concentrating. Not a great recipe to start the day, huh? Studies show forgoing ‘the most important meal of the day can increase stress hormone levels, making one anxious and jittery.

The most common reason for skipping breakfast is that someone doesn’t feel hungry in the morning. But the second most common reason is someone doesn’t have time to eat. These veggie-filled muffins are quick, can be prepped and frozen, and are an excuse-free breakfast you can take on the go.


Prep Time
25 min
Cook Time
35 min
60 min


  • 8 Tbsp. almond flour
  • 8 tsp. coconut oil
  • 2 cups sliced white mushrooms
  • ¼ cup chopped 
yellow onion
  • 2 cups baby spinach
  • 4 large eggs
  • 4 large egg whites
  • 5 Tbsp. plus 1 tsp grated Parmesan cheese, divided
  • ⅛ tsp ground black pepper


  1. Preheat oven to 350°F. Mist 8 cups of a standard muffin tin with cooking spray.
  2. In a bowl, combine almond flour and coconut oil. Divide evenly among bottoms of the 8 prepared muffin cups and pat to flatten. Bake until lightly golden, about 10 minutes.
  3. Mist a medium nonstick skillet with cooking spray and heat on medium-high. Add mushrooms and onion and cook until soft, about 4 minutes. Add spinach and cook 1 minute more. Transfer cooked vegetables to a bowl; set aside to cool 5 minutes.
  4. In a large bowl, whisk eggs, egg whites, 1/4 cup cheese and black pepper. Add vegetables to bowl and stir to combine. Divide egg mixture among prepared muffin cups, filling each about 3/4 full. Sprinkle remaining 4 tsp cheese over top. Bake until puffed up and lightly golden, about 17 minutes.

Nutrition Information

  • Serving Size 2 muffins
  • Calories 299
  • Carbohydrate Content 8 g
  • Cholesterol Content 192 mg
  • Fat Content 23 g
  • Fiber Content 3 g
  • Protein Content 17 g
  • Saturated Fat Content 11 g
  • Sodium Content 270 mg
  • Sugar Content 2 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 3 g