Easy Mushroom Spinach Egg Muffins

These mushroom spinach egg muffins are delicious and nutritious! They’re the perfect make-ahead breakfast for babies, kids, and adults. Plus, they have vegetables and high-quality protein baked into convenient, portable cups. (gluten-free, vegetarian)

This post is sponsored by the Egg Nutrition Center. As always, all opinions are my own. Thank you for supporting the brands that keep Lively Table running. 

It’s a big year in the nutrition world here in the US, because for the first time, there will be official nutrition recommendations for 0-2 years of age! The 2020-2025 Dietary Guidelines for the US will be released soon, and they address the nutrition needs for birth to 2 years of age AND pregnancy and lactation for the very first time.  Conception to 2 years is a critical time of growth and development, so I am so excited that there will now be guidelines for parents to support and fuel the healthy growth of their little ones. 

One of the specific foods highlighted by the 2020 Dietary Guidelines Advisory Committee for this age group is eggs. I’ve always loved eggs for both myself and my girls, for their ease, affordability, and versatility, but they’re also little nutrition powerhouses when it comes to supporting the growth and development of babies.

Why Eggs Are A Great First Food

One of the biggest reasons eggs are important for babies once they are developmentally ready to begin solids is that they are a common allergen. The latest research shows that introducing peanuts and eggs (both common allergens) early and often (around 4-6 months of age) may reduce the risk of developing allergies to those foods. So it’s important to start feeding babies eggs as soon as they are ready to start solids! 

Equally as important, eggs have critical nutrients that babies (and pregnant and lactating women) need. And they’re an easy and affordable way to get these nutrients!

Important Nutrients In Eggs

Eggs have protein, choline, B vitamins (riboflavin, B12, pantothenic acid, and biotin), iodine, selenium, and vitamin D - all vital nutrients for supporting babies’ proper growth and development. Of particular importance is choline - an essential nutrient that is critical for brain development. 92% of pregnant women aren’t getting the recommended intake of choline (which is passed on to the fetus, and later passed on through breast milk). With 150mg choline per large egg, eggs are one of the best dietary sources of choline, so they’re great for pregnancy, lactation, and feeding to babies and toddlers!

Why You’ll Love Mushroom Spinach Egg Muffins

Now that you know why eggs are so nutritious, let’s talk about why you’ll love these delicious egg muffins! Not only are they a great way to get both eggs and vegetables into you and your kids’ diets, but they’re also so easy to make and convenient to eat. Simply make a batch on the weekend, and heat them up as needed for breakfast (or snacks) throughout the week! They also taste delicious, with a savory mix of onions, mushrooms, spinach and cheese. Finally, they’re baby led weaning friendly with no added salt and a texture that is easy for babies to pick up and eat.

How To Make Mushroom Spinach Egg Muffins

1. Chop the onion and mushrooms. Give the spinach a rough chop if you’re feeding these to young babies.
2. Cook the onions and mushrooms in a bit of oil in a skillet. Add the spinach and let it wilt.
3. Place the mushroom mixture in the bottom of muffin liners. Sprinkle the cheese on top. 
4. Whisk the eggs, milk and spices. Pour about ¼ cup of egg for each muffin over the veggie mixture.
5. Bake for 25-30 minutes or until the eggs are set.

Tips and Recipe Variations

• Chop the onion and mushrooms smaller for younger babies so that they do not pose a choking risk. If you’re making these just for adults and older kids, a larger chop is fine, and there is no need to chop the spinach.
• I like to use silicone muffin liners. Eggs tend to come out of them much better without sticking! I still spray them with oil to ensure no sticking and easier cleanup.
• I used swiss cheese in these muffins, but use any kid you have or like! I also love parmesan, gruyere or mozzarella. (Swiss and whole milk mozzarella are lowest in sodium.)
• If you aren’t serving these to babies, feel free to add ¼ teaspoon of salt to the egg mixture. 
• I also love adding some fresh thyme to the spinach and mushroom mix. About 1 teaspoon is great!

Storing and Reheating Egg Muffins

Store baked egg muffins in an airtight container in the refrigerator after cooling. To reheat, simply place one or two on a microwave-safe plate, cover with a paper towel, and heat for 30-60 seconds in the microwave.

Egg muffins may also be frozen in an airtight container or freezer-safe bag. Place them in the refrigerator to thaw overnight when you’re ready to eat them.

More Ideas For Serving Eggs To Babies

There are so many great ways to serve eggs to babies because they’re such a great texture! Some of my favorites include scrambled, hard boiled and cut into fourths, an omelet made with cheese or finely chopped and cooked vegetables cut into finger-sized strips, or fried and cut into strips. I also have a full blog post with more ideas for serving eggs to babies. 

More Easy Make-Ahead Egg Recipes

• Broccoli Cheddar Egg Muffins
• Sweet Potato Veggie Breakfast Casserole
• Mexican Green Chile Breakfast Casserole
• Quinoa Veggie Egg Muffins
• Smoked Salmon Kale Frittata

Did you make this recipe? Please leave a star rating in the comments!

Easy Mushroom Spinach Egg Muffins

Print Recipe

★★★★★

5 from 3 reviews

These mushroom spinach egg muffins are delicious and nutritious! They’re the perfect make-ahead breakfast for babies, kids, and adults. Plus, they have vegetables and high-quality protein baked into convenient, portable cups. (gluten-free, vegetarian)

• Author: Kaleigh
• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Total Time: 45 minutes
• Yield: about 8 muffins 1x
• Category: breakfast
• Method: baked
• Cuisine: American

Ingredients

Scale 1x2x3x

• 1 tsp olive oil
• ¼ medium onion, chopped (about ¼ cup)
• ½ pint mushrooms, chopped (about 1 ½ cups)
• 2 cups baby spinach, roughly chopped
• ⅓ cup swiss cheese, grated or chopped
• 5 large eggs
• ¼ cup milk
• ½ tsp mustard powder
• ¼ tsp garlic powder
• ¼ tsp black pepper

Instructions

1. Line a muffin tin with silicone liners and spray with oil. Heat oven to 350°F.
2. Heat oil in a skillet over medium-low heat. Add onion and mushrooms. Cook, stirring, until mushrooms are softened, 5-10 minutes. Add the spinach and cook until just wilted. Remove from heat.
3. Divide the mushroom mixture between muffin liners. Top each with cheese.
4. In a medium bowl, whisk eggs, milk mustard powder, garlic powder and pepper.
5. Pour about ¼ cup of egg mixture into each muffin liner on top of the mushroom mixture.
6. Bake 25-30 minutes or until eggs are set. Remove from oven and cool before storing.

Notes

• Chop the onion and mushrooms smaller for younger babies so that they do not pose a choking risk. If you’re making these just for adults and older kids, a larger chop is fine, and there is no need to chop the spinach.
• I like to use silicone muffin liners. Eggs tend to come out of them much better without sticking! I still spray them with oil to ensure no sticking and easier cleanup.
• I used swiss cheese in these muffins, but use any kid you have or like! I also love parmesan, gruyere or mozzarella. (Swiss and whole milk mozzarella are lowest in sodium.)
• If you aren’t serving these to babies, feel free to add ¼ teaspoon of salt to the egg mixture. 
• I also love adding some fresh thyme to the spinach and mushroom mix. About 1 teaspoon is great!

Keywords: mushroom spinach egg muffins, vegetarian egg muffins, healthy spinach egg muffins