Salsa Chicken Egg Muffins (Low Carb + Dairy Free)

These easy egg muffins are a perfect healthy breakfast for meal prep. Low carb and dairy free! Keep them stocked in the fridge for a quick breakfast!

Update: This recipe was originally published in 2019 and has been republished with all new photos.

Don’t let the word “muffin” mislead you. These aren’t muffins. They’re baked eggs that cook in a muffin pan so they take the shape of muffins but they’re more like mini frittatas. I love how portable they are in this shape. On busy mornings it’s so easy to rely on unhealthy breakfast options but these muffin tin eggs are a great way to make it easy to choose a protein-packed breakfast instead. A tasty breakfast that fuels my body for a good day? Sign me up!

It’s fun to load breakfast egg muffin cups up with different add-ins depending on what you have in your fridge. You can toss in deli meat, breakfast sausage, bell peppers, your favorite veggies, or really anything you’re craving. I selected the simple ingredients in these salsa chicken egg muffins in order to keep these quick but flavorful.

When you first pull the pan from the oven you’ll notice the egg muffins puff up a lot while cooking. Just set the pan aside to cool and you’ll see the eggs settle down over the next 5 minutes.

I use a mild salsa so these aren’t spicy and even my four year old daughter can enjoy them. I put fresh jalapeño slices on top of half of the muffins because my husband and son really appreciate the heat. I leave half without the jalapeño. You can do it however you prefer depending on who will be eating these grab and go cuties!

Craving more healthy breakfast ideas? Check out my Turkey Pizza Egg Muffins, Dairy Free Chicken Sausage Breakfast Casserole, or Baked Banana Chocolate Chip Oatmeal.

Ingredients for Salsa Chicken Egg Muffins

• Eggs: You’ll need 12 whole eggs because each egg muffin contains one large egg.
• Salsa: Any store-bought salsa works. If you’re not wanting any heat opt for a mild or medium heat salsa. If you like spice choose a spicier salsa.
• Spinach: Spinach is filled with antioxidants, vitamin K (one cup has almost double the daily requirement), and iron. It’s considered one of the best superfoods! So toss some baby spinach in your eggs. You won’t notice the flavor but it will do your body so much good!
• Shredded chicken: Any fully cooked chicken works. I like to use store-bought rotisserie chicken or leftover chicken to save time.
• Salt and black pepper: The flavor in these egg muffins comes largely from the salsa so the only seasonings you need or salt and pepper.
• (Optional) Jalapeno: If you want to add a little spice include a slice of jalapeno on the top of each.

How to Make Salsa Chicken Egg Muffins

Ready to make this egg muffin recipe? Grease a 12-cup muffin tin with olive oil or avocado oil. I like to use a cooking spray. In a large bowl, whisk your eggs with salsa, salt, and pepper until well combined.

Pour the egg mixture into your prepared muffin pan. Add the chopped fresh spinach and use a fork to push the spinach down a bit. Add the cooked shredded chicken to each muffin cup. If you want some heat you can add a slice of fresh jalapeño to the top of your muffins. This is totally optional.

Bake. Remove from the oven and set aside to cool. Top with salsa or guacamole if you’re not enjoying these egg cups on the go.

Can You Add Cheese to these Egg Muffins?

Of course! Feta cheese, pepper jack, or sharp cheddar cheese would be delicious.

How to Prevent Sticking

Egg muffins love to stick to muffin tins BUT this is easily avoided. I recommend swiping a generous amount of olive oil along the inside of the each muffin cup in the tin. You can use a nonstick spray if you prefer too but I’d caution you not to skimp on it!

How to Refrigerate Egg Muffins

These egg muffins can be stored in an airtight container in the refrigerator for 3 to 4 days. To reheat, microwave each muffin for about 15 seconds or until warmed through.

How to Freeze Egg Muffins

This easy breakfast recipe is perfect for meal prep. I like to freeze a batch of egg muffins Once your egg muffins are completely cooled just add them to a freezer bag and place them in the freezer. When you’re ready to reheat you can wrap each muffin in a wet paper towel (to help hold in the moisture) and heat in the microwave for about 20 to 30 seconds. Add more time if necessary.

How to Serve Egg Muffins

Egg muffins can be enjoyed as is with no sides at all. Especially if you’re gobbling these up as a grab and go breakfast!

Sitting down to eat? Serve these egg muffins with fresh fruit and potatoes. My Easy Diced Air Fryer Potatoes, Southwestern Skillet Potatoes, or Skillet Breakfast Potatoes are great options. If you’re planning to entertain guests for brunch you’d love my Fruit Salad with Lemon Poppy Seed Dressing too!

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