100 Calorie Cheese, Vegetable, and Egg Muffins

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Baked Egg Muffins – 100 Calorie Portable Baked Egg Cupcakes You Can Enjoy Worry Free! These healthy egg muffins are filled with protein, vegetables, and cheese. The best kind of breakfast! Or snack. Or dinner

Healthy Egg Muffins

I thought these baked egg muffins would be a good way to introduce some additional vegetable and protein servings for my family. I was right. These egg baking muffins are a bit of a hit, and extra – they naturally contain no gluten!

I found myself grabbing one of these egg frittata muffins here and there. And here and there. Before a workout, after a workout, with dinner, for breakfast, at school lunches. We take a dozen of these baked egg muffins in one day.

These vegetable filled egg muffins are very easy to make. I used grated carrots, orange peppers, frozen peas, and corn, but you can use almost any vegetable you want. It is the perfect recipe for cleaning product drawers.

8 eggs are used in the 12 cupcakes that the recipe produces, which means that each cupcake has approximately 50 calories each egg (calculating that 1 large egg is approximately 75 calories). There are about 20 calories (or less) of vegetables per bun. And about 20 calories (1 tablespoon) of cheese.

In fact, I think the muffins are about 90 calories each by my calculations, but I don't want to split the hairs. If you want exact statistics, connect the data to an online calculator.

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Egg cupcakes are soft, but dense and chewy. I love the texture the vegetables add and I like the surprise of biting into a juicy pea or a crunchy chunk of pepper. Also, adding vegetables adds fiber to make you feel fuller for longer.

You can prepare a full batch of these healthy egg buns ahead of time and store them for about a week in the refrigerator and then reheat them. Makes a quick snack to go. However, I actually like them cold. But I also love cold pizza, so do what you like.

We loved these!

What's in Baked Egg Cupcakes?

To make this easy egg muffin recipe, you will need:

  • Grated carrots
  • Orange pepper
  • Frozen peas
  • Frozen corn
  • Eggs
  • Salt and pepper
  • Grated cheese

How to make egg muffins

Generously spray a nonstick muffin tin with baking spray. Then, mix the vegetables in a bowl and fill each 3/4 cup muffin with the mixture.

Break the eggs into a measuring cup, season with salt and pepper and beat with a fork until smooth. Divide the eggs equally among the 12 muffin cups. Sprinkle with the grated cheese of your choice and then bake.

These egg frittata muffins should be baked until the muffins are done, cooked and lightly browned. Note that they will swell in the oven, but will sink on cooling.

Can I add other vegetables to these egg muffins?

Insurance! Instead of grated carrots, which serve to increase the mass of the vegetable mixture, you can grate or cut leftover potatoes or sweet potatoes. Or work on some broccoli, asparagus, spinach, kale, or whatever is seasonal or lurking at the bottom of your produce drawer and you need to get used to it, stat.

Can I use egg whites or a liquid egg substitute?

I've only made these baked egg muffins with whole eggs, although you can probably use liquid or just plain eggs. If you use one of these egg alternatives and this recipe works for you, let me know in a comment below!

Can I make mini egg cupcakes?

I used a regular muffin tin to make this egg muffin recipe, but you can make mini egg muffins if you want. Just be aware that the baking time will be reduced.

Can I freeze egg muffins?

I've never had enough leftovers to freeze, but I'm sure you can freeze these healthy egg muffins. You can reheat them in the microwave for about 30 seconds directly from frozen.

Tips for making healthy egg muffins

When making these egg baking muffins, you MUST spray your muffin tin with nonstick spray. Then run your finger through the spray and around the sides of the cups because every inch should be covered liberally with spray. If you lose a place, you will chisel the jammed food with a knife. I speak from a lot of experience.

If you use grated carrots in this baked egg cupcake recipe, I recommend that you shred them yourself instead of buying bagged grated carrots. I find that bagged grated carrots are too big, thick, and tough due to added preservatives.

I covered the muffins with grated mozzarella for more flavor, richness, and helps the muffins brown very well on top. Use your favorite cheese. Or, if you are trying to be good, skip it. Or swap it for bacon, leftover shredded chicken, whatever you have.

Yield: 12

Preparation time 15 minutes

Time to cook 20 minutes

Total time 35 minutes


  • 1 1/2 cups grated carrots (from about 4 medium carrots, peeled and cut) *
  • 1/2 cup diced small orange peppers
  • 1/2 cup frozen peas (did not thaw)
  • 1/2 cup frozen corn (did not thaw)
  • 8 large eggs
  • salt and pepper to taste
  • 12 tablespoons grated cheese, divided (I used mozzarella)


    1. Preheat oven to 375F. Spray 12-cup nonstick regular muffin pan Extremely well with kitchen spray. Spray the bottom of the cavities and the sides, then run your finger down the sides so that every inch is covered with plenty of spray or the jammed food is to be chiselled; set the pan aside.
    2. In a large bowl, add carrots, bell peppers, peas, corn (or mix and match with your favorite vegetables; read the blog post for suggestions) and mix to match.
    3. Loosely stack about 3 tablespoons of vegetable mix in each muffin cavity, or just enough to fill each to about 2/3 to 3/4; evenly distribute the filling mixture between the cavities until it disappears; set the pan aside.
    4. In a 2-cup glass measuring cup (measuring cup makes pouring easy), break the eggs and beat lightly with a whisk.
    5. Add salt and pepper, to taste, and mix to combine.
    6. Pour about 2-3 tablespoons of egg into each cavity, distributing them equally among the cavities. They will be about 3/4 full after being filled with egg.
    7. Top each cup with a generous pinch of cheese, about 1 tablespoon each.
    8. Bake for about 18 to 20 minutes, or until the muffins are done, cooked and lightly browned. They will swell in the oven, but will sink on cooling.
    9. Let the muffins cool in the pan on a wire rack for about 10 minutes before removing them. You will likely need to edge each cavity with a small knife to help dislodge the buns. I find it easier to border with a knife and then "scoop out" the bun with a small spoon.


  • * I recommend shredding carrots yourself instead of buying grated carrots in bags that seem too big, thick and tough to me because of added preservatives.
  • The muffins will stay airtight for up to 1 week in the refrigerator; gently reheat in the micro or serve cold.

Nutritional information:



Portion size:

one Amount per proportion: Calories: 100 Total Fat: 6 g Saturated Fat: 2 g Trans Fat: 0 g Unsaturated Fat: 3 g Cholesterol: 131 mg Sodium: 133 mg Carbohydrate: 6 g Fiber: 1 g Sugar: 2 g Protein: 7 g

More healthy breakfast recipes:

Healthy Mexican Breakfast Bowl – Say hello to this high-protein, low-carb meal that IS EASY, ready in 5 minutes, naturally vegetarian and gluten-free, and SO TASTY! Ideal for light lunches and meatless dinners!

Asparagus, Pea, and Smoked Gouda Frittata – Even the most discerning eaters will eat green vegetables in this easy and healthy 25-minute recipe!

Fruit Yogurt and Granola Bowls – Get ready for the best-tasting vegan yogurt topped with fresh fruit, granola, chia seeds, and more! Much richer than toast for breakfast!

Sweet Potato and Mozzarella Egg (GF) Skillet: Easy and cheesy homemade food that's ready in 15 minutes!

Avocado Egg Toast in a Pit: Spreading hot egg on toast with a creamy chive and a lime-scented avocado spread is more than DELICIOUS! This avocado egg toast is EASY, ready in 15 minutes, and perfect ANYTIME!

White Cheddar and Dijon Baked Eggs – Serve with toast or salad for lunch or dinner, or French toast or pancakes for breakfast. Cozy, comforting, and almost without dishes!

Kale and Tomato Frittata – This frittata is healthy and I love the contrast in texture between the tender eggs, the chewy kale, and the juicy tomatoes in this frittata.


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