Muffin tin eggs are a high-protein breakfast that will help keep you full until lunch time! A mid-morning snack works best for some people, while others may say that their job doesn’t allow them to take a break for a snack. So, what is a person left to do?

In the case of a busy workday, we recommend prioritizing protein and fiber at your breakfast. These two nutrients in combination help keep you full because they both take extra time for digestion.

Eggs are a nutrient-dense protein source, being one of the few food sources of vitamin D. Eggs are also low in saturated fat, and a good source of iron, carotenoids, and choline!

Muffin tin eggs are also great for morning breakfast for people who are crunched for time in the morning, or kids who don’t have time for breakfast at home before hoping on the school bus! You can customize this recipe with your favorite varieties of cheese, vegetables and seasonings to make your perfect, morning morsel.

For mornings when you have time to eat breakfast at home, give our Huevos Rancheros a try next! And if you follow a vegan diet, our can still have muffin tin eggs too! Give this Vegan Muffin Tin Egg recipe a try by Tessa from Salted Plains.

For more of our diabetes friendly recipes in addition to muffin tin eggs, take a look at our cooking with diabetes cookbook.

Cooking with Diabetes

This recipe is also featured in our NOURISHED: 10 Ingredients to Happy Healthy Eating cookbook.

disordered eating

We hope you enjoy our muffin tin egg recipe

muffin tin eggs

Photo by Kaitlin Eckstein


Muffin Tin Eggs

Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Breakfast
Cuisine: American, Vegetarian
Keyword: Budget-friendly, Easy, High protein, Kid-friendly, Make ahead, Meal prep
Condition: Diabetes, Low FODMAP, Low Sodium, Nut Free, Vegetarian
Servings: 12 muffins


  • 1 tsp olive oil
  • 1 1/2 cup spinach baby, packed
  • 12 egg
  • 3 tbsp milk lactose free
  • 12 tomato cherry, sliced
  • 1/2 cup bell pepper diced
  • 3 oz cheese cheddar, shredded
  • salt to taste
  • black pepper to taste
  • 4 tortilla as desired: whole wheat, gluten free wrap, corn, etc
  • cooking spray


  • Preheat oven to 350°F.
  • Preheat pan over medium heat. Add olive oil and sautee spinached until wilted
  • Meanwhile, whisk the eggs and the milk. Season with salt and pepper.
  • Using a large biscuit cutter cut 12 rounds out of the tortillas. Spray a 12-well muffin tin with cooking spray then place tortillas in the wells of the muffin tin.
  • Divide spinach, tomatoes, and bell pepper among the wells. Next, evenly divide egg mixture among the wells. Top each muffin with a sprinkle of cheddar cheese.
  • Bake egg muffins until puffed and the centers are set, approximately 20 minutes.


Tip: These egg muffins can be stored in the refrigerator for up to 3 days. You can also store them in the freezer, just defrost in the fridge the night before. Heat in the microwave when you're ready to eat!
Serve with GF english muffin.


Carbohydrates: 11g | Protein: 9g | Fat: 8g | Sodium: 186mg | Potassium: 413mg | Fiber: 2g

Please note:

Nutrition info is approximate and may contain errors.

An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.