Healthy Egg Muffins Recipe (Only 65kcal, Whole30, Freezer Friendly)

Savory and loaded with vegetables, this egg muffins recipe is a healthy way to start the day! These egg muffins have a slightly cheesy flavor but without the dairy, thus making them whole30 approved. Plus, thier light texture makes them perfect for toddlers. And the best part is that they’re freezer-friendly!

These healthy egg muffins are the perfect way to sneak veggies into your kids’ diet. They have both spinach and broccoli (making them high in plant-based calcium) and contain no dairy.

Because they freeze well, they also make a great meal prep recipe.

Use these egg muffins as a healthy snack alongside some fruit or as a quick protein hit in the morning for breakfast!

Don’t want to read? JUMP to the recipe!

Why The Egg Muffins Are Perfect For Toddlers

Getting healthy food into kids can be a daunting task. It’s why my easy snacks are so nutrient-dense! It’s such a crucial part of raising healthy kids. And high-protein snacks are a must for growing bodies (and moms!). In fact, these were one of my staple pregnancy snacks!

So, not only do these muffins fit the bill health-wise, but they’re also great for little hands.

These egg muffins are light, tasty, and easy to pull apart into bite-size pieces. Not only are they healthy for toddlers but they’re great for babies doing baby-led weaning as well.

Just make sure to chop the broccoli into extra fine pieces so that there are no big chunks.

How To Make Sure The Muffins Don’t Go Flat

This is a common problem with egg muffin recipes. They rise a lot in the oven but once you remove them they deflate really quickly.

One way to solve this is to use a bit of flour in the recipe.

The other reason egg muffins deflate is that they’re cooked at too high of a temperature. This recipe is cooked at 300 degrees Fahrenheit to prevent the rise and fall of the muffins.

Likewise, letting them cool in the pan (versus immediately removing them) will help as well.

Cheesy Flavor Without The Cheese

These egg muffins are dairy-free (keto and whole30 actually!). While there’s no cheese in them, they do have a slightly cheesy flavor thanks to nutritional yeast.

If you’re new to the dairy-free life (learn more about how to transition to dairy-free), nutritional yeast is a deactivated yeast with a ton of health benefits. More specifically it’s high in protein and fortified with B12 and folic acid.

But the best part is that it adds a slightly cheesy flavor without the cheese!

This egg muffins recipe contains only two tablespoons of nutritional yeast. However, you can easily add a bit more or sprinkle some on top for extra flavor.

Can You Re-Heat The Egg Muffins

Yes, you can!

This is a freezer-friendly meal which means perfect for meal prep (learn how to keep meal prep easy and save time in the kitchen!).

Simple store the muffins in silicone cups or between pieces of parchment paper so that they don’t stick together.

To reheat them, you can pop them, in the microwave however the oven is better. Placing them in the microwave makes the egg muffins ever so slightly wet.

Whereas reheating them in the oven cooks them most similar to the first time. Just be sure to heat them on low (250-275 ish) so that they don’t deflate too much!

Tips For Making The Egg Muffins

• Cook the egg muffins in silicone muffin cups. Otherwise, they will stick to the sides and have trouble coming out. Similarly, cooking them in paper cups makes them hard to peel off when re-heating
• Chop the veggies very small so that there are no large chunks and everything cooks through (especially important if the muffins are for very young toddlers)
• Let the muffins cool in the pan slowly so that they don’t deflate immediately out of the oven

Ingredients

• 5 eggs
• 1 cup egg whites
• 2 teaspoon garlic powder
• 1 teaspoon turmeric
• ½ teaspoon sea salt
• 2 tablespoons nutritional yeast
• ¼ cup almond milk
• ¼ teaspoon baking powder
• 1 cup broccoli, finely chopped
• ½ cup spinach, chopped

Note: all of these health-boosting ingredients can be purchased through my favorite retailer Well.ca- and the best part is that they offer free shipping!

Kitchen Tools You May Find Helpful

• Mixing bowls
• Whisk
• Silicone spatula
• Measuring cups
• Knives
• Measuring spoons
• Silicone muffin cups

How To Make Them

Preheat the oven to 300 degrees.

In a large bowl crack the eggs and whisk in the egg whites.

Add in the seasonings and baking powder and mix well.

Stir in the almond milk.

If you haven't already, chop the broccoli and spinach and whisk into the bowl until coated.

Prep 12 muffins tins with either non-stick spray or silicone muffin cups.

Portion the batter into each cup making sure to get an even ration of veggies and eggs.

Bake in the oven for twenty minutes then rotate the pan.

Bake another 18-20 minutes until cooked through. Remove from the oven and let cool in the pan.

Makes 12 muffins.

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Easy Healthy Egg Muffins

Fit as a Mama Bear

Savory and loaded with vegetables, this egg muffins recipe makes a healthy breakfast. These egg muffins have a slightly cheesy flavor but without the dairy, thus making them whole30 approved.

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Prep Time 5 mins

Cook Time 40 mins

10 mins

Total Time 55 mins

Course Breakfast

Cuisine American

Servings 12 muffins

Calories 47 kcal

Ingredients

  

1x2x3x

• 5 eggs
• 1 cup egg whites
• 2 teaspoon garlic powder
• 1 teaspoon turmeric
• ½ teaspoon sea salt
• 2 tablespoons nutritional yeast
• ¼ cup almond milk
• ¼ teaspoon baking powder
• 1 cup broccoli finely chopped
• ½ cup spinach chopped

Instructions

 

• Preheat the oven to 300 degrees.
• In a large bowl crack the eggs and whisk in the egg whites.
• Add in the seasonings and baking powder and mix well.
• Stir in the almond milk.
• If you haven't already, chop the broccoli and spinach and whisk into the bowl until coated.
• Prep 12 muffins tins with either non-stick spray or silicone muffin cups.
• Portion the batter into each cup making sure to get an even ration of veggies and eggs.
• Bake in the oven for twenty minutes then rotate the pan.
• Bake another 18-20 minutes until cooked through.
• Remove from the oven and let cool in pan.

Notes

• Cook the egg muffins in silicone muffin cups. Otherwise, they will stick to the sides and have trouble coming out. Similarly, cooking them in paper cups makes them hard to peel off when re-heating
• Chop the veggies very small so that there are no large chunks and everything cooks through (especially important if the muffins are for very young toddlers)
• Let the muffins cool in the pan slowly so that they don’t deflate immediately out of the oven

Nutrition

Calories: 47kcalCarbohydrates: 2gProtein: 6gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 68mgSodium: 167mgPotassium: 133mgFiber: 1gSugar: 1gVitamin A: 263IUVitamin C: 7mgCalcium: 27mgIron: 1mg

Keyword dairy-free egg muffins, egg muffins, eggs, keto eggo muffins, whole30 breakfast recipe

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Finding snacks for toddlers can be tricky. Even harder is getting kids to mow down on veggies! These healthy egg muffins make the perfect snack because they’re not only veggie-packed (so much so that they’re green!) but they’re also protein-based and have a great dose of anti-inflammatory herbs in them.

Whip up a batch (get your kids to help!) and boost their health with this easy snack.