Mushroom Spinach Egg Muffins

Easy breakfast egg muffins are the best healthy breakfast idea! Low carb, easy to make and freezable, they are literally lazy person’s answer to meal prep. I like to think of them as mini frittatas and then I feel all fancy. They are also a great recipe for the keto diet, so I hear.

overhead plate of egg muffins with chives


This is also the perfect recipe for large gatherings or brunch. Make them in large batches in a 24 count muffin pan. With simple ingredients and easy prep, it won’t break the bank or your schedule. They can even be made ahead.

Egg White Muffin Cups

Breakfast. In recent years, the importance of breakfast differs between the “gotta refuel” camp and the “intermittent fasting” camp.

angle view of egg cups stacked

Muffin tin eggs are my answer. I am generally not much of a meal prep person, but I can throw a batch of these in the oven, let them cool and then freeze. I can easily defrost as many as I want, when I want them and if I don’t get to them because a bowl of Cinnamon Toast Crunch was calling my name, they last for several months.

The kids also enjoy them, calling them egg cupcakes. I personally think that is a stretch, there is only so far I can take egg whites. And they can even be used for quick and easy dinner ideas.

close up of mushroom spinach egg cups


  • Egg Whites– Crack your own eggs and save the yolks for making hollandaise or grab a carton of just egg whites at the store. You can also opt for whole eggs, you can use one per cup or 6 together. Whisk them well then evenly divide. For fluffy eggs, place them in a large bowl and whisk well to introduce air into the egg mixture.
  • Fresh Baby Spinach– I use the smaller kind so I can skip the prep of having to chop anything, but normal spinach is fine too. Avoid frozen because even after thawing, it has a lot of moisture.
  • Mushrooms– We use baby bellas or white button mushrooms, but feel free to get even fancier and use oyster, shiitake or cremini.
  • Cheese– I like a blend of mozzarella and Swiss cheese, but the cheese, type of cheese and how much cheese is open to your taste.
  • Fine sea salt and black pepper- I generally use coarse salt, but since it won’t really have time to dissolve, fine is best.
  • Cooking Spray- This is just to prevent sticking. Melted butter, olive oil or any neutral oil will do the trick. If you make them frequently enough, think about granning a silicone muffin tin.
  • Chives- You know I love onions! Omit or also use green onions (scallions) for a heavier onion flavor.
bite taken out of an egg white egg cup

How to Make Egg Muffins

  1. Prep the muffin tin, heat oven and heat a large skillet over medium heat.
  2. Add the spinach and mushrooms, allowing veggies to sweat and reduce, removing excess liquid. You can throw in in raw, but I don’t suggest this if you plan to freeze them. The overall texture is better with them cooked.
  3. Remove them to a paper towel lined plate to remove more residual liquid, pat dry.
  4. Equally divide the spinach mixture, cheeses and egg whites between each tin. Season with a sprinkle of salt and pepper.
  5. Bake until set and then enjoy hot or allow to cool fully before freezing. Not letting them cool can result in rubbery eggs on the flip side, so don’t skip this step.
  6. Top with freshly chopped chives.
how to make easy egg muffins


As you can imagine, the options to customize are as long as they are for omelettes. Just on this site, we also have Western, Chimichurri and Florentine varieties, but here are a few more ideas to get your gears turning. Stay away from veggies with high moisture like tomatoes, which can make them soggy and not freeze as well.

  • Bell peppers (use a variety to make it colorful!)
  • Switch up the cheese- cheddar cheese, Monterey, parmesan cheese
  • Garlic powder, onion powder, Italian seasoning
  • Fresh garlic or onion (I like red onion to keep things pretty)
  • Fresh herbs
  • Bacon or crumbled sausage- or just top with crispy bacon
  • Red pepper flakes
  • Hot sauce or Tabasco sauce
  • Make them into egg sandwiches by placing between two toasted English muffins
close up of egg muffins on a plate with chives

Freezing & Defrosting

Store cooked egg white muffins in an airtight container in the fridge for up to 5 days. If freezing for a long time, wrap each cup individually in aluminum foil or plastic wrap and then place in an airtight plastic bag.

To make after freezing, wrap the egg cups in a paper towel to absorb excess condensation. Heat for 30 seconds to 1 minute on high. Times can vary greatly from microwave to microwave.

mushroom spinach egg muffins for pinterest

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close up of egg white muffin for pinterest
overhead of egg muffins on a white plate

Mushroom Spinach Egg Muffin Recipe

4.50 from 8 votes
Mushroom Spinach Egg Muffins are the perfect idea for making ahead to freeze in individual serving sizes, or for guests for brunch or breakfast!
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 12




  • Heat oven to 350°F. Coat a 12 cup muffin tin with cooking spray. Set aside.
  • Heat a medium skillet coated with cooking spray over medium-high heat.
  • Add the spinach and mushrooms. Cook until the spinach is wilted and mushrooms have reduced in size. Remove to a paper towel lined plate.
  • Equally divide the spinach mixture, cheese and eggs into 12 muffin tins. Season each cup with a sprinkle of salt and pepper.
  • Bake for 12-15 minutes, or until set. Top with chopped chives.
  • Serve immediately or allow to cool fully before freezing. 
  • If you've tried this recipe, come back and let us know what you think in the comments or ratings.



To freeze, allow Spinach and Mushroom Mini Casseroles to cool completely. Put in airtight plastic bags and freeze. To re-heat place in microwave on a plate covered with a paper towel for 1 minute, watching carefully because heating times differ greatly in microwaves.


Calories: 41 kcal, Protein: 5 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 65 mg, Potassium: 106 mg, Vitamin A: 520 IU, Vitamin C: 1.6 mg, Calcium: 55 mg, Iron: 0.2 mg
Author: Jessica Formicola
Calories: 41
Course: Breakfast
Cuisine: American
Keyword: egg muffins, freezer friendly breakfast
Did you make this recipe?I’d love to see your recipes – snap a picture and mention @savoryexperiments or tag #savoryexperiments!


Jessica Formicola in her ktichen

About the Author

Jessica Formicola

Jessica the mom, wife and chef behind Savory Experiments. You might see her on the Emmy- nominated TV show Plate It! or on bookshelves as a cookbook author. Jessica is a Le Cordon Bleu certified recipe developer and regularly contributed to Parade, Better Homes & Gardens, The Daily Meal and more!

Read More About Jessica

4.50 from 8 votes (6 ratings without comment)

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Questions and Reviews

  1. What a great way to incorporate spinach into the menu. It’s one of the few veggies we don’t eat enough in my house because I’m the only one who likes it. Bet the fam. would like it this way. 🙂

  2. Breakfast can be so difficult when on the go all the time. This looks great, and “minimal utensils” is exactly what I need.

    Trisha (MomDot)

  3. These look really delicious and very healthy. I love that I can make up a batch of these and then serve the to the family whenever I don’t have time to cook in the morning.

  4. I saw something similar on pinterest and my daughter has been making egg sandwiches for breakfast in the mornings. She likes to do them Sunday night so they have a bunch throughout the week. Haven’t tried spinach or mushrooms, will definitely be trying your recipe out.