Egg and Veggie Muffins

These baked egg muffins are light, savory, and packed with tender spinach, earthy mushrooms, and sweet-tangy sun-dried tomatoes. They come out fluffy and portable, making them ideal for an easy breakfast, snack, or quick lunch.

Nutrition · per serving

289kcal

22gProtein

8gCarbs

19gFat

2.5gFiber

2 servings

Ingredients

8 items

Egg muffin mixture

eggs6 large

fresh spinach, roughly chopped60 g

brown mushrooms, finely diced100 g

sun-dried tomatoes in oil, drained and finely chopped30 g

garlic, minced1 clove (5 g)

fine sea salt3 g

ground black pepper1 g

For the muffin tin

coconut oil, melted10 g

Tips

•For the best texture, drain the sun-dried tomatoes well so excess oil does not make the muffins greasy.
•If your mushrooms seem very moist, pat them dry after chopping to avoid watery egg muffins.
•These keep well in the refrigerator for up to 3 days and can be reheated briefly in the oven or microwave.
•Serve with avocado or a simple salad for a more filling paleo meal.

Steps

1
Preheat the oven to 190°C. Lightly grease 6 cups of a standard muffin tin with the melted coconut oil, making sure to coat the base and sides well so the eggs release cleanly after baking.
10 g coconut oil, melted
2
Prepare the vegetables: roughly chop the spinach, finely dice the mushrooms, finely chop the sun-dried tomatoes, and mince the garlic. Keeping the pieces small helps the muffins cook evenly and hold together better.
60 g fresh spinach, roughly chopped100 g brown mushrooms, finely diced30 g sun-dried tomatoes in oil, drained and finely chopped1 clove (5 g) garlic, minced
3
Crack the eggs into a bowl and whisk until the whites and yolks are fully combined and slightly frothy. Whisk in the salt and black pepper for even seasoning throughout.
6 large eggs3 g fine sea salt1 g ground black pepper
4
Stir the chopped spinach, mushrooms, sun-dried tomatoes, and garlic into the eggs. Mix just until evenly distributed; the spinach may look bulky at first but will wilt as the muffins bake.
60 g fresh spinach, roughly chopped100 g brown mushrooms, finely diced30 g sun-dried tomatoes in oil, drained and finely chopped1 clove (5 g) garlic, minced6 large eggs
5
Divide the mixture evenly among the 6 greased muffin cups, filling each about three-quarters full. Bake for 16-18 minutes, until the tops are set and lightly puffed and the centers no longer look wet. A knife inserted in the middle should come out clean.
6 large eggs60 g fresh spinach, roughly chopped100 g brown mushrooms, finely diced30 g sun-dried tomatoes in oil, drained and finely chopped1 clove (5 g) garlic, minced10 g coconut oil, melted
6
Let the muffins rest in the tin for 5 minutes to firm up, then loosen the edges with a small knife or spatula and serve warm. This short rest makes them easier to unmold without tearing.

Origin & History

Egg muffins are a modern American meal-prep dish inspired by the format of baked breakfast casseroles and frittatas. This version fits paleo-style eating by focusing on eggs, vegetables, and coconut oil without dairy, grains, or legumes.

american paleo egg breakfast baked meal-prep mushroom spinach

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Steps

Preheat the oven to 190°C. Lightly grease 6 cups of a standard muffin tin with the melted coconut oil, making sure to coat the base and sides well so the eggs release cleanly after baking.

10 g coconut oil, melted

Prepare the vegetables: roughly chop the spinach, finely dice the mushrooms, finely chop the sun-dried tomatoes, and mince the garlic. Keeping the pieces small helps the muffins cook evenly and hold together better.

60 g fresh spinach, roughly chopped100 g brown mushrooms, finely diced30 g sun-dried tomatoes in oil, drained and finely chopped1 clove (5 g) garlic, minced

Crack the eggs into a bowl and whisk until the whites and yolks are fully combined and slightly frothy. Whisk in the salt and black pepper for even seasoning throughout.

6 large eggs3 g fine sea salt1 g ground black pepper

Stir the chopped spinach, mushrooms, sun-dried tomatoes, and garlic into the eggs. Mix just until evenly distributed; the spinach may look bulky at first but will wilt as the muffins bake.

60 g fresh spinach, roughly chopped100 g brown mushrooms, finely diced30 g sun-dried tomatoes in oil, drained and finely chopped1 clove (5 g) garlic, minced6 large eggs

Divide the mixture evenly among the 6 greased muffin cups, filling each about three-quarters full. Bake for 16-18 minutes, until the tops are set and lightly puffed and the centers no longer look wet. A knife inserted in the middle should come out clean.

6 large eggs60 g fresh spinach, roughly chopped100 g brown mushrooms, finely diced30 g sun-dried tomatoes in oil, drained and finely chopped1 clove (5 g) garlic, minced10 g coconut oil, melted

Let the muffins rest in the tin for 5 minutes to firm up, then loosen the edges with a small knife or spatula and serve warm. This short rest makes them easier to unmold without tearing.