Egg muffins with salmon are a savory, protein-packed breakfast made by baking a simple egg mixture with flaked salmon and your choice of vegetables in a muffin tin. They are naturally low-carb, gluten-free, and perfect for meal prep, as they come together in about 30 minutes and can be eaten warm or cold. The combination of rich salmon and fluffy eggs makes for a satisfying, portable morning meal that works for busy weekdays or a leisurely brunch.
Ingredients
- 8 large eggs
- 1/2 cup (120 ml) milk (any kind, or water)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon garlic powder (optional)
- 1 cup (150 g) cooked salmon, flaked (canned or leftover baked/grilled)
- 1/2 cup (60 g) shredded cheddar cheese (or your favorite melting cheese)
- 2 tablespoons (8 g) fresh dill or chives, chopped (or 2 teaspoons dried)
- 1/4 cup (40 g) finely diced red onion or shallot
- Nonstick cooking spray or olive oil, for greasing the muffin tin
Instructions
- Preheat your oven to 350°F (175°C). Grease a 12-cup muffin tin with nonstick spray or a light brush of olive oil.
- In a large bowl, whisk together the eggs, milk, salt, pepper, and garlic powder (if using) until well combined and slightly frothy.
- Stir in the flaked salmon, shredded cheese, fresh dill (or chives), and diced onion. Make sure the salmon is broken into small pieces so it distributes evenly.
- Pour the egg mixture evenly into the prepared muffin cups, filling each about 3/4 full. Use a spoon to distribute the salmon and cheese if they settle at the bottom.
- Bake for 18–22 minutes, or until the muffins are puffed and set in the center. To check, insert a toothpick into the center of a muffin—it should come out clean. For food safety, the internal temperature of the egg mixture should reach 160°F (71°C), the USDA FSIS safe minimum for egg dishes.
- Remove the muffin tin from the oven and let it cool for 5 minutes. Run a butter knife around the edges of each muffin to loosen them, then gently lift them out with a fork or spatula.
- Serve warm, or let cool completely and store as described below.
Tips
- Don’t overmix: Whisk the eggs just until combined—overbeating can make the muffins tough and rubbery.
- Use a silicone muffin pan: If you have one, it makes releasing the muffins even easier than a metal pan, and you may not need to grease it.
- Customize the add-ins: Swap the cheddar for feta or goat cheese, or add a handful of spinach, bell pepper, or sun-dried tomatoes. Just keep the total add-ins to about 1 1/2 cups so the muffins hold together.
- Check for doneness early: Ovens vary, so start checking at 18 minutes. The muffins should be golden around the edges and feel firm to the touch.
Serving Suggestions
These egg muffins are wonderfully versatile. Serve them with a side of fresh fruit or a simple green salad for a complete meal. They also pair nicely with a slice of whole-grain toast or a dollop of Greek yogurt. For a brunch spread, arrange them on a platter with smoked salmon, capers, and lemon wedges—though the muffins already contain cooked salmon, so the extra smoked salmon is optional.
Variations
Smoked salmon version: Replace the cooked salmon with 4 oz (115 g) of chopped smoked salmon. Reduce the salt to 1/4 teaspoon, as smoked salmon is saltier. The flavor will be more delicate and briny.
Vegetarian option: Omit the salmon and add 1 cup (150 g) of sautéed mushrooms, spinach, or zucchini. You may want to add an extra 1/2 teaspoon of salt to compensate.
Dairy-free: Use unsweetened almond milk or just water instead of milk, and omit the cheese or use a dairy-free shredded alternative.
Spicy kick: Add a pinch of cayenne pepper or a few dashes of hot sauce to the egg mixture before baking.
Storage and Reheating
Store leftover egg muffins in an airtight container in the refrigerator for up to 4 days. To reheat, microwave them for 20–30 seconds, or warm them in a toaster oven at 350°F (175°C) for 5–7 minutes. They also freeze well: wrap each muffin individually in plastic wrap, place in a freezer-safe bag, and freeze for up to 2 months. Thaw overnight in the fridge before reheating, or reheat directly from frozen in the microwave for 1–2 minutes.
Frequently Asked Questions
Can I use canned salmon? Yes, canned salmon works perfectly. Drain it well and remove any large bones or skin if you prefer. Pink or sockeye salmon both work well.
Why are my egg muffins sticking to the pan? This usually happens if the pan isn’t greased well or if the muffins are undercooked. Make sure to grease the pan thoroughly, and let the muffins cool for 5 minutes before removing them. Silicone pans are the most reliable for easy release.
Can I make these ahead of time? Absolutely. They’re ideal for meal prep. Bake them, cool completely, and store in the fridge for up to 4 days. They’re great for grab-and-go breakfasts.
How do I know when they’re fully cooked? The center should be set and a toothpick inserted should come out clean. For safety, use a food thermometer—the internal temperature should read 160°F (71°C).
Can I use egg whites only? Yes, you can substitute 8 egg whites (about 1 cup) for the whole eggs. The muffins will be lighter and lower in fat, but they may be slightly less moist. You might add an extra tablespoon of milk to compensate.
What if I don’t have fresh dill? Use 2 teaspoons of dried dill, or substitute with parsley, chives, or even a teaspoon of dried Italian seasoning. The flavor will change slightly, but it will still be delicious.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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