These Low Calorie Egg Muffins are healthy and easy to make. From vegetarian options, to bacon muffin cup eggs, or egg muffins with sausage, there are lots of yummy combinations to try! Best of all, these healthy baked omelets start at just 36 calories!
Ingredients You’ll Need:
- Olive oil spray
- ½ cup chopped red bell pepper
- ¼ cup chopped onion
- ½ cup chopped white mushrooms
- ¼ cup chopped spinach
- 5 fresh basil leaves chopped
- 4 large eggs
- 3 large egg whites
- ½ teaspoon salt
- ¼ teaspoon pepper
- ¼ cup crumbled goat cheese
Low Calorie Egg Muffins
Healthy Egg Muffins Meal Prep and Storage
Meal Prep: You can prep by chopping the raw veggies and adding to a freezer bag or container. Add any seasonings and store for later in the fridge.
Storage: Leftovers can be frozen for up to a month. But pre-chopped/ uncooked veggies should be stored in the fridge (they will get soggy in the freezer). Will hold for 5 days in the freezer.
Reheating: Add to a baking sheet and pop in the oven at 350 degrees for 10-20 minutes until hot. You can also microwave for 2 minutes.
Low Calorie Egg Muffins
More Low Calorie Breakfast Recipes:
Low Calorie Egg Muffins
Equipment
Ingredients
Goat Cheese Veggie Egg Muffins:
- Olive oil spray
- ½ cup chopped red bell pepper
- ¼ cup chopped onion
- ½ cup chopped white mushrooms
- ¼ cup chopped spinach
- 5 fresh basil leaves chopped
- 4 large eggs
- 3 large egg whites
- ½ teaspoon salt
- ¼ teaspoon pepper
- ¼ cup crumbled goat cheese
Cheddar Bacon Egg Muffins:
- Olive oil spray
- ½ cup chopped red bell pepper
- ¼ cup chopped onion
- 6 slices of bacon cooked and crumbled
- 4 large eggs
- 3 large egg whites
- ½ teaspoon salt
- ¼ teaspoon pepper
- ⅓ cup shredded sharp cheddar cheese
Sausage Egg Muffins:
- Olive oil spray
- ½ cup chopped red bell pepper
- ¼ cup chopped onion
- 3 Breakfast Sausage Patties cooked and crumbled
- 4 large eggs
- 3 large egg whites
- ½ teaspoon salt
- ¼ teaspoon pepper
- ⅓ cup shredded sharp cheddar cheese
Greek Veggie Egg Muffins:
- Olive oil spray
- ½ cup chopped red bell pepper
- ¼ cup chopped red onion
- ½ cup quartered cherry tomatoes
- ¼ cup chopped spinach
- 10 kalamata olives sliced thin
- 4 large eggs
- 3 large egg whites
- ½ teaspoon salt
- ¼ teaspoon pepper
- ¼ cup crumbled feta cheese
Ham and Cheese Egg Muffins:
- Olive oil spray
- ½ cup chopped onion
- ½ cup sliced ham chopped
- 4 large eggs
- 3 large egg whites
- ½ teaspoon salt
- ¼ teaspoon pepper
- ⅓ cup shredded sharp cheddar cheese
SERVE WITH:
- Low Calorie English Muffins (Just 84 Calories)
- Low Calorie Breakfast Sausage Patties (Just 112 Calories)
- Low Calorie Homemade Hash Browns (Just 76 Calories)
- Low Calorie Cheesy Hash Brown Casserole (Just 89 Calories)
Instructions
- Preheat the oven to 350°F.
- Spray a 12-cup muffin pan with oil spray.
- Divide the veggies and protein among the muffin cups.
- In a large bowl, whisk together the eggs, egg whites, salt, and pepper.
- Pour 2 tablespoons of the egg mixture into each muffin cup, then top each with 1 teaspoon of cheese.
- Bake the omelets for 20 minutes, then let them rest for 5 minutes in the pan (this will help them stay together).
Video
Notes
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Egg Bites
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Article History:
- Originally written and published January 2, 2018 by Audrey Johns
- Most recent update on November 12, 2023 by Audrey Johns
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