Busy mornings often mean rushing or skipping breakfast. Superfood egg muffins solve this by providing a quick, protein-forward meal made in about 30 minutes. Prep a batch on Sunday for grab-and-go breakfasts all week.
Each muffin is built around eggs and mozzarella for a solid protein base, with spinach, avocado, tomato, and fresh basil adding volume, healthy fats, and flavor. There is nothing complicated about this recipe, and that is exactly the point.
Nutrition
103 Calories | 7g Fat | 2g Carbohydrates | 7g Protein | 1g Fiber
Per Serving
Serves 12
Ingredients
- 8 eggs
- 1 1/4 cup chopped spinach leaves
- 1 cup cubed avocado
- 1 cup Roma tomato, seeded and diced
- 1/3 cup chopped green onion
- 2 Tbsp chopped fresh basil
- 1 1/4 cup shredded mozzarella, divided (3/4 cup mixed in, 1/2 cup for topping)
Directions
- Preheat the oven to 350°F. Grease a 12-cup muffin tin thoroughly with cooking spray, making sure to coat the sides and the bottoms of each cup.
- Make the mixture. Crack the eggs into a large mixing bowl and beat well. Stir in the spinach, avocado, tomato, green onion, basil, and 3/4 cup of the shredded mozzarella until evenly combined.
- Fill the muffin tin. Pour the mixture evenly across all 12 cups. Top each muffin with the remaining 1/2 cup of shredded mozzarella, divided evenly.
- Bake for approximately 20 minutes, or until the cheese begins to brown on top and a toothpick inserted into the center of a muffin comes out clean.
- Store in a sealed container in the refrigerator for up to 5 days. Reheat in the microwave for 30 to 60 seconds before eating.
Pro-Tips
- Grease the muffin tin generously. Eggs are sticky and will cling to the pan if it is not well-coated. Use cooking spray and make sure every surface of each cup is covered. Silicone muffin tins are another great option and require very little greasing.
- Seed the tomato before dicing it. Removing the seeds reduces excess moisture in the muffin mixture, helping the muffins hold their shape and preventing them from becoming watery during baking.
- Do not skip the avocado. It softens during baking, adding a creamy, rich texture to the inside of each muffin. It also contributes healthy fats that support satiety and help keep you full through the morning.
- Batch cook for the week. One tray of 12 muffins covers breakfast for several days without any additional effort. Pair two muffins with a piece of fruit or a side of Greek yogurt for a more complete meal.
- Customize the fillings. The base egg-and-cheese mixture works well with many additions. Diced bell pepper, cooked turkey sausage, or crumbled feta are all easy swaps depending on what you have on hand.
Taking control of your nutrition starts with practical skills. This recipe is more than just a meal; it’s a blueprint for using what you have to create something nourishing and delicious. By incorporating simple, sustainable habits like this into your routine, you can build lasting skills that support your goals and simplify your busy life.
