These 5 Low Calorie Egg Muffins for Breakfast 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!
Everything You’ll Need
Ingredients You’ll Need:
- Olive oil spray – Or olive oil to grease the muffin cups.
- ½ cup red bell pepper – More veggie options below!
- ¼ cup onion – Any color will work.
- ½ cup white mushrooms – I supplied more veggie options below.
- ¼ cup spinach – There are more omelet flavors and add-ins below!
- 5 basil leaves – See below for more flavors.
- 4 large eggs – Or egg whites.
- 3 large egg whites – You can use all egg whites, or all whole eggs if you prefer.
- ½ teaspoon salt – See low sodium tips below if that is important to you.
- ¼ teaspoon pepper – Fresh ground is best.
- ¼ cup crumbled goat cheese – Or feta, cheddar, or parmesan.
- 4 More Flavors Below! – Skip ahead to the recipe card to find more flavors to make!
- Metric Measurements Below in Recipe Card
Low Calorie Healthy Egg Muffins
Skip Ahead:
Low Calorie Egg Bites Recipe Variations
Low Sodium Egg Muffins
To reduce the sodium in these mini omelets, remove the salt from the recipe and choose low sodium cheese, and low sodium add ins. The first recipe (the Goat Cheese Omelet) is your best bet as the others have salty meats, and salty ingredients in them.
High Protein Egg Muffins
These mini omelets are already very high in protein, you can in some Healthy Breakfast Sausage to your omelets to boost protein even more.
Low Carb Egg Muffins
These egg muffins are already very low in carbs! You can boost protein more as noted above to balance them out more.
Low Sugar Egg Muffins
Thanks to the healthy nature of these egg muffins, they are already low in sugar. You can boost the protein more to balance out the meal should you like. But these have less than 1g of sugar each.
Vegetarian Egg Muffins
Choose the Greek Veggie, and Goat Cheese omelets below. Both are already vegetarian.
Dairy Free Egg Muffins
Feel free to remove the cheese from the recipe, or swap with vegan cheese. I like to do this with the Greek muffin cups below. With all the yummy ingredients you won’t miss the cheese.
Healthy Egg Muffins Cups Meal Prep and Storage
Meal Prep
- Prep – Prepare and bake the mini omelets as directed.
- Cover – Move to a gallon freezer bag or lined container.
- Refrigerate or Freeze – Will hold for 4 days in the fridge. And in the freezer for 1 month.
- Cook – Wrap in a damp paper towels and microwave 2 minutes for defrosted, or 3-4 minutes for frozen.
Leftover Storage
- Cook – Cook as directed below.
- Individual or Family Servings – Add one slice to a container for single serve. Or as many servings as you need for the full family for family servings. Cover and store for later.
- Refrigerate or Freeze – Will hold for 4 days in the fridge. And in the freezer for 1 month.
- Reheat – Wrap in a damp paper towels and microwave 2 minutes for defrosted, or 3-4 minutes for frozen.
Low Calorie Healthy Egg Muffins (Mini Omelets)
More Low Calorie Breakfast Recipes:
Low Calorie Egg Muffin Cup Omelet
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
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
The nutrition label below is based off the first recipe (Goat Cheese Veggie Egg Muffins). It reflects one serving, which is one egg muffin cup.
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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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