What’s not to love about these egg muffins- aside from the protein punch, these can enfold fat, fibre and essential micronutrients from whichever greens you choose to put in!

One of my go-to breakfast choices for obvious reasons – you need not break your head over macro-calculations, these are ready in a jiffy, and oh so easy! All these need is eggs, your choice of greens and an oven. Or a microwave oven that has convection mode.

Egg Muffins are also extremely versatile. There is no particular selection of vegetables that is needed for these – just include anything you have available in the refrigerator. A great choice of breakfast for fridge-cleanout days😊 I sometimes use garam masala and coriander in the vegetable mix to give it a desi twist, and use oregano and other Italian herbs to infuse Mediterranean flavors. Basically, do what pleases you and enjoy a balanced, tasty breakfast!

Egg muffins are also a great way to sneak in green leafy vegetables in your meal, in case you are someone who doesn’t like the taste of spinach or kale much (a kids-friendly tip). Don’t have much time to prepare breakfast every morning afresh? Make a huge batch of egg muffins, store in Ziploc bags in the freezer, defreeze/ thaw at breakfast and get on with your day with ease. These egg muffins can be stored for up to 2 weeks in the freezer with their freshness and nutrition intact.


Serves 2

Preparation Time: 30 minutes


  • 6 eggs (can be adjusted as per preferred quantity of eggs; I eat a protein-dense breakfast and hence include 3 eggs in one portion)
  • 1 onion, chopped
  • 1 zucchini, chopped
  • 2-3 garlic pods, minced
  • 1 cup spinach, roughly sliced
  • ½ cup spring onions (optional)
  • 10 cherry tomatoes, sliced into halves (can use tomatoes as well)
  • ¼ cup cheddar cheese, grated (can use any cheese available)
  • 1 tsp turmeric
  • 1 tsp paprika
  • 1 tsp pepper
  • 1 tsp garam masala/ dried Italian herbs
  • Salt, to taste
  • 1 tbsp sunflower oil/ olive pomace oil


Heat oil in a non-stick pan, add all vegetables and sauté for 2-3 minutes. Take care to not overdo this – we will bake these later anyway.

Add chosen spices, herbs, salt, turmeric, paprika, pepper, green leafy vegetable right before turning the flame off and stir.

Beat eggs in a bowl. Add salt if needed.

Add the sautéed vegetables to the beaten egg mixture and mix well

Preheat the oven at 200­°C. Grease the muffin pan/ tray with oil/ butter.

Pour the mixture in muffin moulds to 1/3rd level.

Place the muffin tray inside the oven. Bake at 200°C for 20-22 minutes. Test if done by inserting a fork or toothpick.

Devour while hot!

I’d love to hear how this recipe turned out for you, if you tried it. Do post a pic on Instagram and tag #fitfoodiediary in the picture!


Energy 327 calories
Protein 19.7 g
Fat 20 g
Carbohydrates 27 g
Of which, Fiber 5.5 g

*Recipe is for 2 servings; all values in grams.