Easy Breakfast Egg Muffins Recipe for a Healthy Postpartum Diet
Part of being a new mom is struggling to eat enough calories, especially if you’re breastfeeding, and making sure you’re eating the right things to fuel your postpartum recovery. That’s why it’s important to eat a healthy diet that is packed with the right nutrients for you and your baby, like these super healthy breakfast egg muffins.
When I was breastfeeding, I struggled to remember to eat in between nursing, pumping, and (attempting to) sleep when the baby slept. When I finally sat down for a snack, I literally just grabbed anything that was easy and quick. Often, that also meant it was something unhealthy like chips or pizza.
It was when my milk supply dropped that I made it a priority to starting eating more frequently and more nutritious. I was especially looking for easy breakfast ideas.
These easy egg muffins were my go-to, why? Because they’re ideal for making a large batch for the week. Then on busy mornings, all you have to do is pop them in the microwave for a few seconds for a nutritious and satisfying meal.
Why Breakfast Egg Muffins are a Postpartum Superfood
Breakfast egg muffins are perfect for a postpartum diet. Eggs are not only rich in protein, but also contain essential vitamins to help with recovery such as Vitamins A, B12, D, E, choline, iron, folate, and omega-3 fatty acids.
I’ve also added healthy fats and fiber to these breakfast egg muffins, in the form of coconut oil, coconut milk, and mixed vegetables. A study from the American Journal of Clinical Nutrition showed that lactating mothers who consume coconut products had significantly higher levels of lauric acid, a powerful antimicrobial fatty acid that protects your baby’s immune system.
It’s also important for breastfeeding mothers get enough calories to continue producing breast milk. The CDC generally recommends breastfeeding mothers consume an extra 330 to 400 calories per day, although it could be more or less depending on a number of a factors like activity level and weight. Breakfast egg muffins can give you somewhere between 124-185 calories per muffin depending on what ingredients you add (for example adding cheddar cheese and bacon will increase the calories).
All of the nutrients contained in these breakfast egg muffins play an important role for postpartum and nursing mothers, making these egg muffins an amazing SUPERFOOD!
Frequently Asked Questions
What kitchen supplies do I need to make breakfast egg muffins?
All you need is a large bowl, a whisk, a kitchen knife, a pan, and a muffin tin. I also recommend an airtight container to store the egg muffins in your fridge/freezer.
Can I make these egg muffins in advance?
Absolutely, the best part about these egg muffins are that they make a great make-ahead breakfast! I usually meal prep a big batch on the weekend, so that I can eat 1 or 2 every morning. You can also freeze them! Such a time saver before work and school drop-offs. They’re also really filling and will keep your hunger at bay until lunchtime!
Can I make breakfast egg muffins for my picky eater child?
My favorite thing about the base recipe is that it’s easy and customizable to suit your taste preferences or that of your child. If you’re making these breakfast egg muffins for your children, I suggest you modify the below recipe to suit your needs.
For example, my whole family loves these as is with veggies like baby spinach (including my 10-month-old). Now my picky eater 4-year-old is a different story. I might be able to sneak in some carrots or onions, but I can’t get away with much else.
If you’re making these for your picky eater toddler, then I suggest you add in only a vegetable they might like or omit them altogether. They are still nutritious and you can add cheddar cheese on top to make it extra appetizing for them. You can also make mini or little egg muffins in a mini muffin tin. Sometimes just making them “kid sized” will get kids excited enough to eat them!
Is it okay to eat eggs while breastfeeding?
Yes, not only are eggs safe while breastfeeding but they are incredibly nutritious. Eggs are a great way to get the necessary protein you need and are highly recommended while breastfeeding.
How long will egg muffins last in the fridge?
They should stay fresh in a tight sealed container for up to 5 days in the fridge.
How do you reheat frozen egg muffins?
They’re super easy to reheat! Just pop them in the microwave for 20-30 seconds!
Do eggs increase breast milk?
It may! Protein is crucial to be able to produce enough milk, which is why protein-rich foods like eggs are highly recommended during breastfeeding. In fact, breastfeeding women need an extra 25 grams of protein per day!
Are these breakfast egg muffins a Whole 30 compliant, Paleo- and Keto-friendly recipe?
This egg muffin recipe is dairy-free, sugar free, gluten free, grain free, and low carb. I also make sure all of my ingredients are organic and good quality. For these reasons, they should be Whole-30 and Paleo approved and part of a Keto diet.
How can I adapt this recipe to be lower in calories?
Although these egg muffins are already a low calorie, low carb breakfast, there are different ways you can make them even leaner. I suggest swapping out the whole eggs for egg whites and leaving out the optional additional protein. You could also swap in a lower calorie alternative milk, but coconut products are so good for you (for the reasons mentioned above) that I think you’ll find the benefits outweigh the additional calories!
Healthy Breakfast Egg Muffins Recipe
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You’ll love this great recipe for delicious and easy egg muffins. They’re like mini frittatas!
And don’t forget to Pin this recipe and save for later!
Prep and Cooking time: 35 mins
- 6 large eggs
- 2 garlic cloves
- 3 cups of your favorite veggies like:
- green onions or red onions
- fresh herbs
- fresh spinach
- Green pepper or red pepper
- 3 tbsp. coconut milk
- coconut oil or other nonstick cooking spray
- 1/2 tsp. each of your desired spices, such as:
- garlic powder
- black pepper
- Italian seasoning
- Everything Bagel seasoning
- optional additional protein like diced chicken or turkey sausage or bacon
- Preheat your oven to 350° F.
- Finely chop up all your veggies and saute them on medium heat in a large skillet with a bit of coconut oil.
- Add the whole eggs and coconut milk to a large mixing bowl.
- Whisk eggs and milk until just combined.
- Add the remaining ingredients: your spices, vegetables, and additional protein if you’re using it.
- Mix all ingredients together.
- Spray a 12 cup muffin pan with coconut oil (you could also use cupcake liners).
- Pour the egg mixture into each muffin cup about 3/4 of the way to the top.
- Bake for 20 minutes.
- Let it cool for 5-10 minutes.
- Serve and enjoy for a quick snack or delicious breakfast! Popular sides include sliced avocado, toast, english muffin and fruit. I also love to add a little hot sauce on them!
Did you try this recipe? Let me know your thoughts in the comments below!
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