Best Egg Muffins

Egg muffins: the perfect high-protein weekday breakfast. Make a big batch on Sunday, refrigerate, and heat two of them in the microwave each morning for breakfast. They also make an excellent snack, and they taste great straight out of the fridge or at room temperature.


Author: Vered DeLeeuw
Yield: 14 egg muffins


  • Nonstick olive oil spray (make your own using a spray bottle)
  • 12 large eggs
  • ½ cup plain whole milk Greek yogurt
  • 1 tablespoon coconut flour
  • 1 teaspoon kosher salt
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon red pepper flakes
  • ¼ teaspoon black pepper
  • 1 cup sharp cheddar, shredded
  • ½ cup chopped green onions (green part)


  1. Preheat oven to 375 degrees F. Line a rimmed baking sheet with foil. Place 14 silicone muffin cups on the foil and spray the cups with nonstick spray. It’s important to use silicone cups in this recipe – the eggs tend to stick to a metal muffin tin and even to paper liners.
  2. In a large bowl, whisk together the eggs, yogurt, salt, garlic powder, onion powder, red pepper flakes, black pepper and coconut flour.
  3. With a fork, mix in the cheese and onions.
  4. Fill the prepared muffin cups, almost to the edge.
  5. Bake 30-35 minutes, or until muffins are set, puffed and lightly browned, and a toothpick inserted in center comes out clean.
  6. Allow the egg muffins to cool for 5 minutes until easier to handle, then remove to a wire rack.

Nutrition Per Serving

Serving size: 1 egg muffin; Calories: 106; Fat: 7g; Carbohydrates: 1.5g;Sugar: 0g; Sodium: 195mg; Fiber: 0g; Protein: 8g


Adapted from Kalyn’s Kitchen.

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