Wild Rice Egg Muffin Cups

These egg muffin cups are like mini frittatas full of yummy Gruyere cheese, spinach, mushrooms, and California-grown wild rice!

This easy, prep ahead breakfast recipe comes to use from our friend Anne of @cravingsomethinghealthy.

  • Servings
  • Serving Size
    2 muffins
  • Prep Time
    10 min
  • Cook Time
    25 min
  • Total Time
    35 min


  • 1 tablespoon olive oil
  • 1 cup baby Bella mushrooms, diced
  • 1/2 cup minced onion
  • 2 cloves garlic, minced
  • 1½ cups baby spinach, chopped
  • 1/2 teaspoon salt more or less to taste
  • 10 large eggs
  • 2 tablespoons milk regular or milk substitute 
  • 1 cup cooked California-grown wild rice
  • 1 cup shredded Gruyere cheese or Swiss cheese


  • Heat the over to 350ºF and set the rack in the middle position. Spray your muffin pan with cooking spray or line each well with a parchment muffin liner.
  • Heat the oil in a large saute pan over medium-high heat. Add the mushrooms, onion, garlic, and spinach. Saute for 3-5 minutes or until the vegetables are caramelized, and all of their liquid has evaporated.
  • Remove the vegetables from the heat and let them cool for at least 5 minutes.
  • In a mixing bowl, whisk the eggs and milk. Add the rice and cheese, and then the vegetables. Whisk everything well.
  • Using a ladle, fill each well of the muffin pan, leaving at least 1/2 inch of headspace so the muffins can expand.
  • Bake the egg muffin cups for 20-25 minutes or until they are set.
  • Let the muffin cups cool for about 10 minutes before removing them from the pan.

Recipe Notes

Serve warm, at room temperature, or cold.

Freezer-friendly! Store leftover egg muffin cups in an airtight container in the refrigerator for 2 days or in the freezer for up to 3 weeks.

Nutrition Facts

  • Serving 2 muffins
  • Calories 272kcal
  • Total Fat 18g
  • Saturated Fat 7g
  • Trans Fat .03g
  • Cholesterol 334mg
  • Sodium 479mg
  • Carbohydrates 9g
  • Dietary Fiber 1g
  • Sugar 2g
  • Protein 19g