Southwest Egg Muffins

I’m a huge fan of baked egg dishes, especially in bite-sized portions. These Southwest egg muffins are perfect for that! We call them “egg muffins,” but just like my Sausage Egg Muffins and Spinach Feta Frittata Muffins, there’s no flour involved.  

Instead, these gluten-free egg bites of joy are made with whole eggs and liquid egg whites filled with southwest seasoned lean beef, veggies, and cheese for a ton of flavor. They’re basically the cutest little crustless quiches, and I’m addicted –not only because they’re delicious but also because they boast an impressive macronutrient profile.

Getting in a good amount of protein per meal really does the body well and these egg muffins make hitting that mark a heck of a lot easier. A two-muffin cup serving weighs in at a whopping 24 grams of lean protein and only about 230 calories! 

Recipe features

• Bold Southwest flavor. Savor flavorful ground beef, veggies, and a melty cheese finish bundled up in a perfectly seasoned gluten-free egg bite. 
• Ideal for meal prep. Make them on the weekend to have a healthy, grab-and-go breakfast or snack option throughout the week.
• Low calorie, high protein. With these egg muffins on hand, hitting your protein macro goals has never been easier or more satisfying. 

Ingredients you’ll need

• Ground beef. To keep things light, use 93-96% lean ground beef. You can use fattier ground beef (like 80/20), but it will add more calories and fat, and you’ll need to drain the grease from the skillet before adding the seasonings. If you want to learn more about how beef supports strength, health, and vitality, check out the awesome resources from Beef. It’s What’s For Dinner. 
• Ground beef seasonings. A flavorful trio of garlic powder, onion powder, paprika, salt, and pepper brings that savory heat we crave. 
• Eggs and egg whites. Whole eggs provide protein and help bind the ingredients together, while liquid egg whites add more volume to the mixture without increasing the calorie and fat content too much. 
• Vegetables. I added finely chopped green peppers and tomatoes. Feel free to mix and match green, red, orange, and yellow peppers here for a fiesta of color and flavor!
• Sharp white cheddar cheese. This cheese adds a sharp, tangy flavor. Shred it fresh from the block for the best melt and creaminess. 
• Milk. Helps to create a soft, tender muffin, enhancing the muffin’s texture.

How to make Southwest quiche muffins 

Step 1: Brown the beef. Preheat the oven to 350 degrees F. Heat a nonstick skillet over medium heat. Add the ground beef and cook, breaking it up with a spoon into small bits, until no longer pink. Stir in garlic powder, onion powder, paprika, salt, and pepper, then remove the skillet from the heat and set it aside.

Step 2: Prepare the egg mixture. Whisk the whole eggs, egg whites, and milk until well combined.

Step 3: Assemble the muffin tin. Spray a 12-cup muffin tin with nonstick cooking spray (or brush with olive oil with a pastry brush). Divide the cooked ground beef evenly among the cups, followed by the diced veggies, shredded cheese, and finally, the egg mixture. Give the cups a little stir to mix.

Step 4: Bake muffins and serve. Transfer the muffin tin to your 350℉ preheated oven, and bake for 25-30 minutes or until set. Let the muffins cool for a few minutes before serving.

Recipe tips and FAQs

• Consider pre-cooking your veggies before adding them to the muffin cups. Chop them finely or you can do a quick sauteé to drain excess moisture, to avoid making your quiche muffins soggy. 
• Whisk the eggs vigorously for 45-60 seconds or until air bubbles rise to the top of the mixture. Doing so incorporates air, which results in a light and fluffy texture. Don’t rush it!
• Divide the egg mixture evenly to ensure your egg muffins cook at the same rate. Filling each cup about 3/4 full is usually perfect.
• Keep an eye on the oven, as overbaking can make the muffins dry and rubbery. When they’re done, the tops should be golden brown, and the center should be set but still have a slight jiggle.
• Let the muffins cool in the tin briefly before removing them. This helps them fully set and makes it easier to pop them out of the muffin tin. Egg muffins will naturally deflate a bit when cool from the air bubbles created in the egg mixture when whisked.

Variations

Here are some ways to make this Southwest mini quiche recipe your own while keeping the protein high and calories in check: 

• Vegetable add-ins – Besides peppers and tomatoes, you can do onions, corn kernels, grated zucchini (with excess moisture squeezed out), jalapeños, or black beans. 
• Cheese options – Swap the white cheddar for Monterey Jack, Pepper Jack, or Colby. 
• Dairy-free – Use a plant-based shredded cheese alternative with a good melt and creamy, cheddar-like flavor. Everything else is already dairy-free!
• Fresh herbs – Add chopped cilantro, parsley, or green onions to the egg mixture for a burst of fresh flavor,

Serving suggestions 

Adding a fun topping or two takes these egg muffins to the next level. You can’t go wrong with a scoop of guacamole or a drizzle of salsa or hot sauce. For a creamy twist, throw on a spoonful of sour cream or, even better, some protein-packed Greek yogurt.

To round out your meal, load up on hearty southwestern-inspired fresh sides like my Fiesta Salad, Black Bean Chickpea Salad with Lime Vinaigrette, or Roasted Vegetable Salad.

Storing and freezing

Storing: Store leftover Southwest egg muffins in an airtight container in the refrigerator for up to 4 days. Reheat them in the microwave or oven before serving.

Freezing: Freezing egg bites is also an option. Wrap each one tightly in plastic wrap, place them all in an airtight container, and keep them frozen for up to 3 months. Thaw in the refrigerator overnight before reheating in the morning. 

More high-protein quiche and baked egg recipes 

• Crustless Cottage Cheese Quiche with Spinach 
• Ham Spinach Gruyere Gluten-Free Quiche 
• High Protein Cheeseburger Quiche 
• Low Carb Loaded Crustless Quiche 
• Loaded Breakfast Casserole 
• Veggie Packed Low Carb High Protein Breakfast Casserole 
• Sausage and Egg Overnight Breakfast Casserole 

If you love this Southwest mini quiche muffin recipe, I would be so grateful if you could leave a 5-star 🌟 rating in the recipe card below. I love reading your comments and feedback!

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