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Freezer-Friendly Egg Muffin Cups

This post is sponsored by The USA Rice Federation. Thanks for supporting the foods and brands I love and use!

These easy egg muffin cups are like mini frittatas full of yummy Gruyere cheese, spinach, mushrooms, and my secret ingredient — California-grown wild rice. They're a perfect bite-sized egg dish for your next brunch. Or keep them in the freezer for a protein-packed breakfast on the go.

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Why This Recipe Works

It's easy to skip breakfast or grab something less than healthy when rushing out the door in the morning. That's why meal prep recipes like this one are so important.

We all know I'm a fan of overnight oats or baked oatmeal in the morning. But sometimes, it's nice to have a savory option. And these freezer-friendly egg muffin cups are sure to satisfy your craving.

A closeup shot of a stack of egg muffin cups

Each egg bite is packed with vegetables, chewy and satisfying wild rice, and a sprinkle of cheese for an incredibly tasty and perfectly balanced breakfast. Or lunch, or snack, if you prefer. They're perfectly poppable.

Recipe Ingredients

This recipe is easy to make, and has just a handful of ingredients. Here's what I used, but for substitutions and variations, see below.

I added California-grown wild rice to these bites for a few reasons.

Most importantly — I need some carbs with my eggs. For some reason, eggs alone don't satisfy me. So wild rice adds some complex carbs and fiber to balance out the protein in the eggs here.

I also happen to love the nutty flavor and chewy texture of wild rice (BTW, did you know wild rice is technically not rice but semi-aquatic grass?). This recipe is a great way to use up any leftover wild rice I have on hand.

Plus, it's September, which is National Rice Month, a celebration of the U.S. rice industry.

ingredients needed to make egg muffin cups

For the vegetables, a little minced onion and garlic provide a nice rich flavor in the background. I also add spinach and mushrooms because I love that flavor combo and the little pop of green color from the spinach.

Cheese gives these egg muffins a nice creamy richness. I love the rich, nutty flavor of Gruyere (or Swiss).

See my recipe card below for a complete list of the ingredients with measurements.

Substitutions and Variations

  • To make these cholesterol-free and lower fat, use egg whites only or a liquid egg substitute (like Egg Beaters®) and skip the cheese.
  • If you prefer, you can swap cooked brown rice for wild rice.
  • Other vegetables that would be delicious in this recipe include kale, broccoli, chopped asparagus, or sweet red pepper.
  • Besides Gruyere, sharp cheddar or Parmesan also work well. If you prefer a non-dairy version, you can skip the cheese.
  • Other add-ins: For more variety, add some cooked sweet or spicy turkey or chicken sausage, crumbled crispy bacon, or prosciutto.
  • You can also add some fresh herbs to your vegetables. Basil, thyme, or oregano would be delicious!

How To Make This Recipe

These helpful tips will ensure you get perfectly tender egg muffin bites that won't stick to your pan.

First, saute your vegetables before adding them to your eggs. Not only will you fit lots more vegetables into the egg batter, but also, your egg muffin bites won't be soggy because you'll have cooked off the liquid from the vegetables.

Caramelizing your vegetables also intensifies their flavor and makes these egg bites absolutely delicious!

Left: a saute pan with raw chopped onions, mushrooms, and spinach. Right: a saute pan with the cooked vegetables

Second, cool your vegetables for a few minutes before adding them to your eggs. About 5 minutes should be fine. You just don't want your eggs to scramble from the heat of the vegetables.

Third, whisk everything well, and then use a ladle to pour the egg mixture into the muffin tin. It's hard to pour whisked eggs from a bowl or measuring cup because they all want to come out together.

With a ladle, you can scoop out the amount you need and add it to each muffin pan well.

Left: a whisk in a bowl of raw eggs and vegetables. RIght: a muffin pan with raw eggs and vegetables.

Fourth, don't overfill your muffin pan. The egg cups will puff up as they bake, so don't fill them all the way to the top. They'll deflate after they cool, but leaving a little space at the top makes less of a mess on the outside of your pan.

Fifth, use a silicone muffin pan. Egg muffin bites always stick to metal muffin pans. Not only does that ruin your egg bites, but also it's a major pain to clean your pan. That's why I highly recommend investing in a silicone muffin pan.

The one I have has a steel frame, so it's nice and sturdy. Your egg muffins will lift right out when you push up the bottom of each hole.

Recipe FAQs and Tips

Are egg muffin cups healthy?

Yes! They're high in protein from the eggs, and these have some fiber from the wild rice and vegetables. They're also low-carb. Each muffin cup has about 140 calories, 10 grams of protein, and about 4 grams of carbs.

Aren't eggs high in cholesterol?

Yes, one egg has about 200 mg of cholesterol, but the latest research on eggs and heart disease suggests when eaten in moderation, eggs don't significantly affect cholesterol levels or heart disease risk. For more information, read my article about eggs and cholesterol.

How long do you bake these?

Most silicone and regular mini muffin pans hold 2 ounces of egg mixture and take 20-25 minutes to bake at 350ºF. If you use a 1-ounce super-mini muffin tin, they will cook faster, in about 15 minutes.

Can you microwave these egg bites?

These taste best if you bake them in the oven first, but you can reheat them in the microwave. If they've been refrigerated, they only need about 30 seconds in the microwave (for 2 pieces), but microwaves can vary. If they're frozen, microwave them for about 1 minute and check to see if they're warm. Add another 10-20 seconds as needed.

Be careful not to overcook them in the microwave because they may become rubbery or dry. You can also eat these cold or at room temperature.

How can I bake these if I only have a regular muffin tin?

Spray or oil your regular (or nonstick) muffin tin liberally. You can also use nonstick parchment muffin or cupcake liners.

How do you store egg muffin cups?

You can keep them in an airtight container in the refrigerator for 2-3 days or freeze them for up to 3 months.

Why are my muffin cups soggy or spongy?

If you don't saute your vegetables until their liquid has cooked off, your egg muffin cups may be soggy or spongy.

How do you cook wild rice?

Combine one part wild rice with 3 parts water. Bring the rice to a boil, and then cover and reduce the heat to low. Let the rice simmer for about 45 minutes or until it's tender.

A plate with 2 egg muffin cups in the foreground and a platter of egg muffin cups in the background.

Love this recipe? Please leave a 5-star 🌟🌟🌟🌟🌟rating in the recipe card below & a review in the comments section further down the page.


A white plate stacked with egg muffin cups

Freezer Friendly Egg Muffin Cups

A tasty, prep-ahead breakfast or brunch
5 from 7 votes
Print Pin
Course: Breakfast, brunch, lunch, Snack
Cuisine: American
Diet: Lower Carb, Gluten Free, Heart Healthy, Vegetarian
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 6
Calories: 272kcal


  • 1 12-cup mini muffin pan (with 2 ounce wells) I recommend a silicone muffin pan with a steel frame.


  • 1 tablespoon olive oil
  • 1 cup baby Bella mushrooms, diced
  • ½ cup minced onion
  • 2 cloves garlic, minced
  • 1 ½ cups baby spinach, chopped
  • ½ teaspoon salt more or less to taste
  • 10 large eggs
  • 2 tablespoons milk regular or non dairy
  • 1 cup cooked California-grown wild rice
  • 1 cup shredded Gruyere cheese or Swiss cheese


  • Heat the over to 350ºF and set the rack in the middle position. Spray your muffin pan with cooking spray or line each well with a parchment muffin liner.
  • Heat the oil in a large saute pan over medium-high heat. Add the mushrooms, onion, garlic, and spinach. Saute for 3-5 minutes or until the vegetables are caramelized, and all of their liquid has evaporated.
  • Remove the vegetables from the heat and let them cool for at least 5 minutes.
  • In a mixing bowl, whisk the eggs and milk. Add the rice and cheese, and then the vegetables. Whisk everything well.
  • Using a ladle, fill each well of the muffin pan, leaving at least ½ inch of headspace so the muffins can expand.
  • Bake the egg muffin cups for 20-25 minutes or until they are set.
  • Let the muffin cups cool for about 10 minutes before removing them from the pan.


Serve warm, at room temperature, or cold.
For easy muffin removal, use a silicone muffin pan.
Store leftover egg muffin cups in an airtight container in the refrigerator for 2 days or in the freezer for up to 3 weeks.


Calories: 272kcal | Carbohydrates: 9g | Protein: 19g | Fat: 18g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.03g | Cholesterol: 334mg | Sodium: 479mg | Potassium: 285mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1373IU | Vitamin C: 4mg | Calcium: 289mg | Iron: 2mg
Did you make this recipe?Tag me @CravingSomethingHealthy!

Do you ever eat rice with eggs? If not, it's time to try it!

Eat well!


    1. Hi Cheri! The serving size is 2 muffins. I got 12 mini muffins out of this recipe.

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