Spinach and Cheese Egg Muffins

Healthy and easy make-ahead breakfasts for the workday!
Healthy and easy make-ahead breakfasts for the workday!

Over the past few months I have been trying to ween myself off of Greek yogurt or smoothies for breakfast and eat more the protein-packed eggs. This is partially in preparation for the Whole 30 Challenge that I am going to attempt again at the beginning of the year. The last time I tried the Whole 30 Challenge, breakfast was my hardest meal because I couldn't eat anything I normally would: yogurt, toast, cereal, granola, etc.  But I am also not a big egg eater. Especially on week days, eggs can take too long to prepare, and by the time I get to work and eat them, they are cold and soggy. 

So in come the egg muffins! They can be made in advance and just heated up in the microwave when you are ready to eat. This particular version has spinach and cheese mixed in with the eggs. But once I start the Whole 30 Challenge, the cheese will have to go. 

Spinach and Cheese Egg Muffin
Spinach and Cheese Egg Muffin

To make the muffins, I started with 12 eggs. I use 3 whole eggs, and 9 egg whites to reduce some of the fat and cholesterol. But you can use all 12 egg yolks and whites (you just might make more muffins). I then mix in about a cup of thawed and drained frozen spinach, 3 tbsp of shredded cheese, and salt and pepper. 

Spinach and cheese egg muffin.
Spinach and cheese egg muffin.

The only take 20 minutes to bake, and once they are done I just let them cool to room temperature before storing them in the fridge. Then, in the morning before work, I pack 2 or 3 to go and heat them up at the office. They are just like little, portable, fritatas. 

Once the Whole 30 Challenge does start, I will make these muffins with ham, bacon, peppers, onions, tomatoes. I am hoping to mix it up enough that I don't get sick of eating eggs for 30 days straight. 


Prep Time: 5 min   Cook Time: 20 min    Total Time: 25 min


  • 3 whole eggs
  • 9 egg whites
  • 1 cup frozen spinach, thawed and drained
  • 3 tbsp shredded cheese
  • salt and pepper to taste


  1. Preheat oven to 300 degrees. Line a muffin tin with paper or foil muffin tin liners. Spray liners with cooking spray.
  2. In a large bowl, whisk together eggs, spinach, cheese, salt and pepper. Pour the egg mixture evenly into the muffin tins. Bake for 20 minutes, or until the centers are no longer liquidy.
  3. Let cool to room temperature, then store in an airtight container in the fridge until ready to eat.
  4. Reheat in the microwave for 30-60 seconds.