They say breakfast is the most important meal of the day—and I couldn’t agree more! Ever found yourself racing out the door with nothing but a cup of coffee? Yeah, me too. That’s where these 100-Calorie Cheese, Vegetable and Egg Muffins come in! They’re quick, filling, and oh-so-delicious. Plus, at only 100 calories each, they’re a dream for anyone watching their intake. Whether you’re keto-curious, meal-prep-obsessed, or just want something easy and nutritious, this recipe’s got you covered. Let’s dig in!
Table of Contents
Table of Contents
Why These Muffins Are a Game Changer
Alright, so let me paint you a picture—it’s 7 a.m., I’m half-awake, hair’s doing its own thing, and I’m staring blankly into the fridge like it’s gonna offer life advice. Sound familiar? That used to be my every morning… until these 100-Calorie Cheese, Vegetable and Egg Muffins waltzed into my life and totally changed my breakfast game.
Now, I’m not exaggerating when I say these little guys are ridiculously convenient. I’m talking no-fuss, grab-and-go kind of breakfast magic. You pop one or two in the microwave, and bam—you’ve got a hot, savory, protein-packed meal in under a minute. They’re basically what meal-prep dreams are made of. And the best part? You’re getting a solid amount of flavor and nutrition for just 100 calories a pop. No joke.
Small Muffin, Big Benefits
These muffins have become my ride-or-die because they check so many boxes. They’re perfect if you’re watching your calorie intake, but still want something filling. They’re loaded with eggs (hello, protein!), fresh chopped veggies like bell peppers and spinach, and just the right hit of melted cheese. Honestly, I sometimes have to stop myself from eating them like popcorn—they’re that good.
If you’re into macros, here’s the gold: one muffin clocks in at around 100 calories, with roughly 7-9 grams of protein, depending on your cheese and add-ins. That means you can eat two, even three, and still be well within breakfast goals. They’re especially awesome if you’re doing low-carb, keto, or just trying to keep your blood sugar steady in the morning.
A Real Time Saver
I started making these during a hectic work week—deadlines piling up, barely enough time to eat—and it was a game changer. I’d bake a batch on Sunday, store them in a big glass container, and each morning just toss a couple in the toaster oven. Total time to breakfast? Like, 2 minutes max. No chopping, no dishes, no excuses.
And let’s be honest, some mornings you just don’t want to think about cooking. I’ve even taken these on road trips and flights. Wrapped ’em in foil, shoved them in my bag, and boom—instant airport breakfast. TSA didn’t even blink.
Not Just for Fitness Folks
I know what you’re thinking—”This sounds like something only gym rats would be into.” But nope. My 10-year-old niece is obsessed with the mini ones I make in a mini muffin tray. My dad, who refuses anything with the word “healthy” in it, devours them like sliders. It’s like stealth nutrition, and no one complains because the flavor is there.
Honestly, I’ve tried dozens of “healthy breakfast ideas,” but so many leave you hungry 30 minutes later. These don’t. They hold you over without making you feel sluggish. That’s a win in my book.
Bottom line: if your mornings are chaotic, or if you’re just sick of boring cereal or sugar-laden granola bars, 100-Calorie Cheese, Vegetable and Egg Muffins are where it’s at. Make ’em once, and you’ll wonder how you ever lived without them.
Ingredients Breakdown and Substitution Tips
I’ll be honest—when I first stumbled into making 100-Calorie Cheese, Vegetable and Egg Muffins, I had no clue what I was doing. I just grabbed whatever was wilting in my veggie drawer and hoped for the best. Turns out, this recipe is super forgiving, and you can totally wing it with the ingredients you’ve got on hand. But once I figured out what combos really pop, that’s when things got tasty.
Let’s Talk Eggs
So the base of these muffins is obviously eggs. I usually go with whole eggs because the yolks add flavor, healthy fats, and keep you full longer. But if you’re watching cholesterol or just want a lighter version, you can swap in egg whites or use a carton of liquid egg whites—super easy.
Here’s a quick breakdown I’ve used:
- 6 whole eggs + 3 egg whites = fluffy and satisfying
- 1.5 cups of liquid egg whites = lean and clean
You really can’t mess this part up. Just whisk ’em well so they bake evenly.
Cheese: The Melty Glue
I’ve tried everything from sharp cheddar to feta and even that leftover block of goat cheese hiding in the back of the fridge. Cheddar melts like a dream and gives you that golden top. Feta adds a tangy punch. Monterey Jack is creamy and mild. Basically, pick your vibe.
One thing I learned the hard way? Don’t overdo it. A little cheese goes a long way when you’re aiming for that 100-calorie mark. I measure out about ½ to ¾ cup of shredded cheese per batch (makes 12 muffins).
Veggie Power: Use What You’ve Got
This is where you get to freestyle. I always aim for color and crunch. My usual go-to’s:
- Bell peppers (any color)
- Spinach (chopped small so it doesn’t get stringy)
- Red onions or green onions
- Zucchini (just blot it so it’s not watery)
But don’t be afraid to toss in mushrooms, diced tomatoes, broccoli bits, or even a scoop of cooked sweet potato. Just chop everything pretty fine so you don’t end up biting into a giant veggie hunk.
One pro tip: sauté water-heavy veggies first. I learned this after one batch turned into weird, soggy egg puddles. A quick 3-minute sauté makes a big difference in texture.
Spice It Up (Or Down)
I used to make these super bland and wonder why they tasted like cardboard. Then I started seasoning like I meant it. Don’t skip this step! I usually add:
- Garlic powder
- Onion powder
- Paprika
- A pinch of chili flakes if I’m feeling wild
Salt and pepper to taste, of course.
You could even add a splash of hot sauce or Dijon mustard right into the egg mix. It adds depth without extra calories.
Substitutions? Go Wild
Out of eggs? Try a tofu egg replacement for a vegan spin (though the texture’s different).
No dairy? Nutritional yeast gives you a cheesy vibe without the lactose.
Can’t eat peppers? Try shredded carrots or cooked leeks.
These muffins are so flexible that you can basically turn them into a fridge clean-out mission. As long as you stick to about 1–1.5 cups of chopped veggies total and don’t overload the tins, you’re golden.
Step-by-Step Recipe Instructions
Okay, so you’ve got all your stuff prepped—eggs, veggies, cheese—and now it’s go time. Making 100-Calorie Cheese, Vegetable and Egg Muffins is surprisingly foolproof, but I’ll still walk you through it step by step, just so you don’t end up with egg soup or rubbery pucks like I did my first time. (Yeah, that batch went straight to the compost bin.)
Step 1: Prep Everything First
Trust me, the biggest mistake I used to make was trying to chop veggies while the eggs were already whisked and waiting. Don’t do it. You’ll end up rushed and uneven. Instead, lay it all out beforehand:
- Dice your bell peppers and onions super small.
- Wilt your spinach in a hot pan for 30 seconds (skip this and you’ll have swampy muffins).
- Grate your cheese or crumble it, depending on the kind.
Once you’ve got everything in neat little bowls, you’re already winning.
Step 2: Grease Those Muffin Tins (Seriously)
Don’t be like past me, who thought paper liners were enough. Spoiler alert: they’re not. You have to grease the muffin tin—even if it’s non-stick. I spray each cup with olive oil spray or brush with melted butter. Otherwise, you’ll be digging egg muffins out with a spoon. Not cute.
If you’re fancy, silicone muffin trays work wonders too—no sticking, ever.
Step 3: Mix and Pour
In a big bowl, whisk together your eggs (or egg mixture), then season the heck out of it. I usually go with:
- ½ tsp garlic powder
- ½ tsp onion powder
- ¼ tsp smoked paprika
- Salt and pepper to taste
Then I stir in about 1 to 1½ cups of my chopped veggies and ½ cup shredded cheese.
Pour the mixture into the muffin cups—only fill them about ¾ full. Don’t go rogue and overfill. I’ve done it, and it turns into a bubbly mess.
Step 4: Bake to Perfection
Preheat your oven to 350°F (175°C). Slide your tray onto the middle rack and bake for 20 to 25 minutes. You’ll know they’re done when the tops puff up like a soufflé and start turning golden.
One time, I pulled them out at 18 minutes because they looked done. Nope. Center was still liquid. So now I poke them with a toothpick like it’s cake—if it comes out clean, you’re good.
Step 5: Cool and Pop ‘Em Out
Let them cool for at least 10 minutes. They’ll deflate a little, which is normal. If you try to yank them out too soon, they’ll stick or crumble. Patience pays off.
Use a butter knife to gently loosen the edges and lift each muffin out. I store them in an airtight container once they’re completely cool.
Meal Prep & Storage Tips
Let’s talk logistics. Making 100-Calorie Cheese, Vegetable and Egg Muffins is one thing—but keeping them fresh and tasty all week? That’s the real MVP move. I used to meal prep like a maniac every Sunday, but the trick was never having to do breakfast during the week. These muffins made that possible. Seriously, I don’t even look at a frying pan before noon anymore.
Batch Cooking Like a Boss
First off, I always double the recipe. Yep, 24 muffins in one go. I mean, if I’m already chopping and whisking, why not go big? They bake up in the same amount of time, and I’ve got breakfast covered for my whole family—or, let’s be honest, just me if I’m extra snacky that week.
If you’ve got a jumbo muffin pan, those work too, just bake them a few minutes longer. I tried that once and ended up eating them like egg burgers with avocado. No regrets.
Cool Before You Store
After baking, I let the muffins cool on a wire rack for 15-20 minutes. This is non-negotiable. If you toss them straight into containers while hot, they’ll steam up and get soggy. Been there, hated that. Cooling helps them stay firm and keeps the texture just right.
Once cool, I line a container with a paper towel, layer in the muffins, and top with another paper towel before sealing it shut. That way, any moisture gets absorbed and not reabsorbed into the muffins. Pro tip right there.
Fridge Life: 4 to 5 Days Max
In the fridge, these little guys stay fresh for about 4–5 days. After that, they start getting that weird eggy funk, and nobody wants that at 7 a.m.
I usually eat two per morning, which means 10 muffins get stored in the fridge, and the rest head straight to the freezer.
Freezing and Reheating Like a Champ
For freezing, wrap each muffin individually in plastic wrap or parchment paper, then toss them into a freezer bag. Label it with the date unless you love guessing games. They’ll last a good 2 months frozen, though mine never make it past week 3.
To reheat, microwave one for 30–45 seconds if it’s from the fridge, or 60–90 seconds straight from frozen. Just don’t over-nuke ’em or they’ll turn rubbery. You can also reheat in the toaster oven for a crispier edge (totally worth the wait).
Best Containers and Tools
I swear by glass meal prep containers because they don’t hold onto smells. Also, those little silicone baking cups? Game changer. You can bake directly in them and they pop right out. Plus, it saves on cleanup. Win-win.
These storage tricks might sound like overkill, but trust me—they make your mornings smoother, and the muffins taste just as good on day 5 as they did fresh out of the oven.
Customization Ideas to Suit Every Taste
Here’s where the real fun starts. Once you’ve nailed the base recipe for 100-Calorie Cheese, Vegetable and Egg Muffins, it’s open season for customization. I’ve probably made at least 20 different versions, and every time I think, “Okay, this one’s the winner.” Until I make the next one. These muffins are basically a blank canvas for your taste buds—whether you like it spicy, cheesy, meaty, or meatless.
Kid-Approved Combos
My niece is super picky—like, won’t-eat-anything-green picky. So for her, I stick to basics:
- Mild cheddar
- Tiny bits of turkey sausage or chopped ham
- Finely diced red bell pepper (no green, or it’s over)
I’ve even made mini versions in a mini muffin tray and called them “breakfast cupcakes.” Worked like a charm. A little sprinkle of cheese on top helps sell it.
For the Spice Lovers
Okay, this one’s for my fellow heat freaks. I like to throw in:
- Pepper jack or habanero cheddar
- Jalapeño slices (fresh or pickled, both slap)
- Dash of cayenne or a spoonful of hot sauce in the egg mix
One time I added smoked chipotle powder and my husband straight-up moaned after the first bite. Not even exaggerating.
Vegetarian & Dairy-Free Options
These muffins don’t need meat to shine. When I’m in a veggie mood, I go with:
- Spinach and mushrooms
- Feta or goat cheese (or skip cheese and sprinkle with nutritional yeast)
- Chopped olives or sundried tomatoes
To go full dairy-free, I’ve used oat milk cheese or Daiya shreds. They don’t melt quite the same, but the flavor still works. Add a pinch more salt and some dried herbs for punch.
Sweet-ish Versions?
This was experimental, but hear me out: I once did a savory-sweet muffin with sweet potatoes, cinnamon, a hint of maple syrup, and cheddar. Sounds weird, tasted like brunch heaven. Think cheesy-sweet omelet vibes. Definitely not for everyone, but hey, variety’s the spice of life.
Global Flavors You’ve Gotta Try
I’ve gone international with these muffins too:
- Greek-style: feta, spinach, red onion, oregano
- Mexican-inspired: chorizo, cheddar, corn, cilantro
- Italian twist: mozzarella, sun-dried tomato, basil
The key is keeping your portions balanced so you stay near that 100-calorie sweet spot. If I get wild with add-ins, I just make them slightly smaller or adjust the egg count. Easy fix.
These muffins are honestly one of the most versatile recipes in my kitchen. Whether I’m cooking for picky eaters, spice fiends, or trying to clean out the fridge, they always deliver. And the best part? You get to make them your way, every single time.
And there you have it! These 100-Calorie Cheese, Vegetable and Egg Muffins aren’t just tasty—they’re a total lifesaver during busy weeks. You’ve got protein, veggies, and cheese all packed into a little muffin that fits in your palm and keeps you full till lunch. Go ahead, give ’em a try and don’t forget to pin this post to your Pinterest boards—you’ll be glad you did next Monday morning!
Print100-Calorie Cheese, Vegetable and Egg Muffins
These 100-Calorie Cheese, Vegetable and Egg Muffins are the ultimate breakfast game-changer—perfectly portable, packed with protein, and bursting with savory flavor. Ideal for busy mornings, meal prepping, or anyone watching their macros.
- Total Time: 40 minutes
- Yield: 12 muffins 1x
Ingredients
- 6 whole eggs
- 3 egg whites
- 1/2 to 3/4 cup shredded cheese (cheddar, feta, or your choice)
- 1 cup finely chopped bell peppers
- 1/2 cup chopped spinach (wilted)
- 1/4 cup finely diced onions
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp smoked paprika
- Salt and pepper to taste
- Olive oil spray or melted butter (for greasing muffin tin)
Instructions
- Preheat oven to 350°F (175°C).
- Grease a 12-cup muffin tin with olive oil spray or melted butter.
- Whisk together eggs, egg whites, and seasonings in a large bowl.
- Stir in chopped vegetables and cheese.
- Pour mixture evenly into muffin cups, filling about 3/4 full.
- Bake for 20–25 minutes, until puffed and golden. A toothpick should come out clean.
- Let cool for 10 minutes before removing from the tin.
- Store in the fridge for up to 5 days or freeze for up to 2 months.
Notes
Customize with your favorite veggies, cheeses, or proteins. For best texture, sauté watery veggies like zucchini or mushrooms before adding. Use silicone muffin cups to prevent sticking and ease cleanup.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 100
- Sugar: 1g
- Sodium: 200mg
- Fat: 6g
- Saturated Fat: 2.5g
- Unsaturated Fat: 3.5g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 8g
- Cholesterol: 90mg
